Lifting Straps for Trap Bar Deadlift: Setup, Benefits and Tips

The trap bar, also called a hex bar, is one of the most popular deadlift variations in commercial gyms and athletic programs. Its neutral handles and centered load make it a friendly way to pull heavy. That also means many lifters handle more weight on the trap bar than on a straight bar, and their grip is often the first thing to give out. Lifting straps fix that and let your legs and back drive the lift.

Why the Trap Bar Taxes Grip

With the trap bar, you stand inside the frame and hold two parallel handles. The neutral grip is comfortable, but you cannot use a mixed grip or a true hook grip the same way you might on a barbell. Without those tricks, heavy trap bar sets put all the load on a double-overhand style hold. Long sets of 8 to 12 reps are especially hard on the hands.

Benefits of Strapping the Trap Bar

• Train the legs and hips with heavier loads or more reps.
• Keep tension through the whole set instead of re-gripping.
• Use the trap bar for carries and shrugs without grip limits.
• Focus on driving through the floor instead of squeezing the handles.

Learn the basic lift in our trap bar deadlift guide.

How to Strap the Neutral Handles

1. Step into the bar and center your feet.
2. Put your hands through the strap loops with the tails running across your palms toward the thumbs.
3. Reach down and wrap each tail around its handle, going from the outside in and back under.
4. Rotate your hands slightly to tighten the strap against the palm.
5. Grip over the straps, set your back and stand up.

The neutral handle is often thicker than a barbell, so one wrap is usually enough. Our how to use lifting straps guide covers the basic wrap.

High Handles vs Low Handles

Most trap bars have two handle heights. High handles shorten the range of motion and let you lift more weight, which makes straps even more useful. Low handles increase range and hamstring demand. Either way, strap both sides the same and keep your back flat.

Programming Strapped Trap Bar Work

• Strength: 4 sets of 3–5 with straps on the top sets.
• Size: 3–4 sets of 8–12 strapped, for legs, glutes and back.
• Athletic power: 5 sets of 3 fast reps, strapped lightly so you can release quickly.
• Carries: pick up the bar and walk 20–30 meters, strapped for heavy loads.

Pair it with Romanian deadlifts or hip thrusts for a complete posterior chain day.

Trap Bar Shrugs

Trap bar shrugs are a favorite for building the upper traps because the neutral handles keep the shoulders comfortable. They also allow very heavy loading. Strap up, stand tall and shrug straight up without rolling the shoulders. Read lifting straps for shrugs for more.

Bay Gear Co. Lifting Straps

Bay Gear Co. lifting straps are 24" long, so they wrap thick trap bar handles securely, and they are $19.99 a pair. Pick your color in the wrist straps collection.

Belts for the Trap Bar

Heavy trap bar pulls benefit from a good brace. The lever belt is 10mm thick and 4.25" wide at $129.99. The quick locking belt is $34.99 and adjusts fast for different movements. Learn more in how to wear a weightlifting belt.

Knee Sleeves and the Trap Bar

Because the trap bar deadlift is a bit more knee-dominant than a conventional pull, some lifters like knee sleeves for warmth, especially on leg day. Our sleeves are 7mm and 9.5" long at $59.99. Roll them down if they get in the way of your setup.

Common Mistakes

• Uneven strap setup so one handle sits higher in the hand.
• Standing too far forward or back in the frame.
• Squatting the weight up instead of hinging.
• Letting the hips shoot up first.
• Dropping the bar with straps still wrapped tight.

Trap Bar vs Barbell for Grip

Grip demands differ between the two bars. On a straight bar, mixed grip and hook grip let many lifters hold heavy weights raw. On the trap bar, the neutral handles make those tricks less useful. If grip is your weakness, strap the trap bar and train grip with raw barbell work and carries.

When to Skip Straps

Warm-up sets and light technique work are a great chance to train grip, so leave the straps off. If your gym or sport testing uses raw trap bar lifts, practice those without straps too.

Trap Bar Workouts for Athletes

Many coaches choose the trap bar for field and court athletes because the neutral position is easy to teach and recover from. Jump-focused sets with light loads, followed by heavier strapped sets, give athletes speed and strength work in one movement. Keep rest periods long enough that every rep stays fast and crisp.

Choosing a Starting Weight

If you are new to the trap bar, start lighter than your barbell deadlift and add weight over a few sessions. Most people find they can lift more once they are used to it, and straps let you keep adding load as your legs and back adapt.

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FAQ

Should I use straps on the trap bar deadlift?

Yes, on heavy sets and high reps where grip limits you.

How do you strap a trap bar?

Wrap each strap around its handle from the outside in, then rotate to tighten.

Can I do trap bar carries with straps?

Yes. Straps let you carry heavier loads for longer.

Are trap bar deadlifts easier than barbell deadlifts?

Many lifters find them easier to learn and can lift more weight, but they are a different movement.