Top 11 Trap Bar Deadlift Alternatives – Rack Pulls, Block Pulls, and Deficit Variations

The trap bar deadlift is a phenomenal movement, but even the best exercises need variations. Introducing creative alternatives is key for continued gains. 

Rack pulls, block pulls, deficits, and other trap bar deadlift variations provide new stimuli to complement your training. Using these exercises in intelligent programming can help break through plateaus. 

This in-depth guide covers the top trap bar deadlift alternative exercises. We’ll explore the proper form, muscles worked, and benefits of each movement. You’ll learn how to intelligently incorporate them into your routines. 

Let’s dive in and take your trap bar training to new heights! 

1. Rack Pulls

Rack pulls are a popular trap bar deadlift alternative that builds tremendous lifting power off the floor. They involve: 

– Exercise Description 

• Trap bar deadlifts off elevated racks or pins 
• Remove the bottom portion of the range of motion 
• Overload the top half of the lift for greater strength 

– Muscles Worked 

• Upper back, traps, rear delts 
• Glutes, hamstrings 
• Spinal erectors 
• Grip and forearms 

– Proper Form 

• Set pins or rack height just below the knees 
• Take grip inside the bar, feet hip-width stance 
• Pull through heels, extending hips and knees 
• Lockout fully before controlling back down 
• Avoid collateral movements – strict vertical bar path 

– Programming Tips 

• Use as max effort lift variation for low reps 
• Keep sets in a 2-5 rep range 
• Adjust pin height to alter the range of motion 
• Can rotate weekly with full ROM deadlifts 

Rack pulls enable significantly heavier loading through a shorter range to crush your deadlift strength off the floor. A top variation choice. 

2. Block Pulls 

Block pulls are another way to build power off the floor. Here’s how they work: 

– Exercise Description 

• Deadlifts performed standing on plates or blocks 
• Elevates start position to work through partial ROM 
• Overloads muscles used off the floor 

– Muscles Worked 

• Posterior chain – glutes, hams, low back 
• Quads, core stabilizers 
• Grip and forearms 
• Upper back and traps 

– Proper Form 

• Set up blocks to the desired height under the plates 
• Stand on blocks, take grip at normal deadlift start 
• Pull vertically keeping lat tension and a flat back 
• Control on the descent – do not bounce off blocks 

– Programming Tips 

• Vary block height to alter the range of motion 
• Use as max effort lower rep exercise 
• Rotate with full-range deadlifts for well-rounded programming 
• Can pause reps on blocks briefly for greater TUT 

Train the top of your pull faster and harder through greater mechanical loading. Blocks provide affordable adjustability. 

3. Deficit Deadlifts

Deficit deads build power off the floor by increasing range demands: 

– Exercise Description 

• Deadlifts performed standing on a raised platform 
• Increases the range of motion off the floor 
• Overloads the start requiring greater power 

– Muscles Worked 

• Posterior chain – hamstrings, glutes, spinal erectors 
• Quadriceps 
• Core stabilizers 
• Grip strength 

– Proper Form 

• Set platform height from 1-4 inches ideally 
• Stand on the platform, take grip just off the floor 
• Drive through the heel while maintaining a rigid back 
• Control bar back to the platform – avoid slamming 

– Programming Tips 

• Use moderate height as an accessory lift in higher reps 
• Keep bar weight submaximal to manage greater ROM 
• Go heavier for lower reps on smaller deficits 
• Rotate with rack/block pulls for comprehensive programming 

The elevated start enhances leg drive, quad strength, and starting power from the floor. A great complement to rack and block pulls. 

4. Snatch Grip Deadlifts

Widening your grip transforms the movement by increasing upper back demands: 

– Exercise Description 

• Deadlifts are done with a snatch width, open grip 
• Wider grip forces greater upper back contribution 
• Builds traps, rear delts, and external rotators 

– Muscles Worked 

• Upper back – traps, rear delts, rhomboids 
• Posterior chain – spinal erectors, glutes, hamstrings 
• Forearms and grip muscles 
• Quadriceps 

– Proper Form 

• Measure grip width at twice shoulder width 
• Point elbows out rather than back in the grip 
• Maintain arm position – no bending or shrugging 
• Keep the bar vertical and chest up through the lift 

– Programming Tips

• Do for reps in the 6-10 range after main deadlift sets 
• Also good for lower rep strength work in the 3-5 range 
• Reduce load compared to the regular deadlift 
• Use minimal loading until shoulder mobility improves 

The wide grip forces the upper back to work much harder but reduces load capacity. A great supplemental exercise. 

5. Snatch Grip Rack/Block Pulls

Combine a wide grip with rack or block heights for a max overload: 

– Exercise Description 

• Snatch grip plus rack/block pull 
• Removes the hardest bottom ROM after widening the grip 
• Allows significantly heavier loading 

– Muscles Targeted 

• Upper back – traps, rear delts, rhomboids 
• Rear chain – spinal erectors, glutes, hamstrings 
• Grip strength, biceps 

– Proper Form 

• Measure your shoulder-width grip inside handles 
• Set rack height just below knees 
• Pull through heels, extend hips/knees to lockout 
• Keep elbows pointed out – do not shrug or curl 

– Programming Tips 

• Use for low reps in the 2-5 range 
• Reduce load compared to regular rack/block pulls 
• Higher risk on shoulders – carefully progressing load 
• Excellent supplemental lift for upper back focus 

This combo pre-fatigues the upper back and then overloads it through a limited ROM. Targeted trap and upper back builder! 

6. Behind the Back Deadlifts

This exotic variation has unique benefits: 

– Exercise Description 

• Deadlifts initiated with arms and grip behind hips 
• Eliminates quad involvement forcing greater hip hinge 
• Builds tremendous hamstring and glute strength 

– Muscles Worked 

• Hamstrings, and glutes as primary movers 
• Spinal erectors and low back isometrically 
• Upper back stabilizers 
• Grip strength 

– Proper Form 

• Take a shoulder-width grip behind the d hips 
• Push hips back first before bending knees 
• Drive through glutes and hams to lift, avoiding spinal flexion 
• Keep knees bent only slightly – hip-dominant motion 

– Programming Tips 

• For moderate reps, an accessory exercise 
• Avoid as a max effort lift – poor leverage 
• Reduce load substantially compared to front deadlifts 

A great lift to reinforce hip hinge patterning and hamstring strength once the regular technique is mastered. 

7. Zercher Deadlifts

The Zercher technique provides new grip and loading challenges: 

– Exercise Description 

• Deadliare fits by reformed holding the bar in the crooks of elbows 
• The result is a front-loaded squat/deadlift hybrid 
• Increases anterior core demands 

– Muscles Challenged 

• Quads, hamstrings, and glutes like a squat 
• Increased abdominal stabilization 
• Upper back and arm endurance 

– Proper Form 

• Load the bar, squat down, and cradle against legs in elbow crooks 
• Initiate standing by driving through heels 
• Keep wrists straight, chest up throughout the lift 

– Programming Tips 

• Moderate weights only – a very fatiguing lift 
• Higher reps like the 8-12 range recommended 
• Use as a deadlift supplemental or alternative exercise 

One of the most intense full-body lifts – expect a crippling quad pump! Use sparingly but effectively. 

8. Deadlift Isometric Holds

Isometrics build grip, back, core, and mental fortitude: 

– Exercise Description 

• Taking a sub-max trap bar load through partial ROM 
• Holding the extended position isometrically 
• Timed holds rather than dynamic reps 

– Muscles Targeted 

• The entire posterior chain is under constant tension 
• Grip muscles and forearms isometrically 
• Abdominals and obliques as stabilizers 

– Proper Form 

• Take a standard deadlift grip with moderate weight 
• Lift the bar to just above the knees 
• Brace intensely through the core and grip for a timed hold 
• Hold your breath to increase intra-abdominal pressure 

– Programming Tips 

• Various heights – below the knee, mid-shin, off the floor 
• 10-30 second hold durations 
• Place at the end of the workout as a supplemental exercise 

Isometrics build tremendous tension tolerance and mental toughness. Work wonders for grip and core strength. 

9. Mixed Grip Deadlifts

Switching one hand to an underhand grip allows heavier loading: 

– Exercise Description 

• One hand supinated, one hand pronated grip 
• Allows greater load than the double overhand grip 
• Reduces the risk of biceps tears with heavy weights 

– Muscles Worked 

• Posterior chain, legs same as regular deadlifts 
• Increased grip and forearm challenge to hold heavier loads 

– Proper Form 

• Take an overhand grip with one hand, underhand with the other 
• Set up with proper technique otherwise 
• Pull through legs/heels, straight bar path 

– Programming Tips 

• Use for top sets on deadlifts days 
• Alternate which hand is supinated each set 
• Be cautious of potential muscle imbalances 
• Reduce biceps tear risk with an eccentric focus 

One of the best ways to increase your deadlift is 1RM. But be smart – progressively work up to avoid biceps strains. 

10. Sumo Trap Bar Deadlifts

Widening foot stance changes mechanics and muscle emphasis: 

– Exercise Description 

• Feet set wide outside trap bar handles 
• A wider stance engages more quads, inner thighs 
• Reduces the range of motion off the floor 

– Muscles Worked 

• Greater quadriceps, adductor activation 
• Increased glute med and hamstring focus 
• Less low back involvement 

– Proper Form 

• Measure grip inside handles, widen foot stance 
• Push knees out tracking over feet before lifting 
• Maintain a vertical bar path, with no rounding 

– Programming Tips 

• Do moderate reps after conventional deadlifts 
• Can allow greater loading due to leverage 
• Reduced ROM – be cautious of competition carryover 

A great supplemental exercise to hammer quads and glutes after traditional deadlifting. 

11. Conventional Barbell Deadlift

Don’t abandon straight bar work completely – some carryover remains: 

– Exercise Description 

• Traditional deadlifts with a straight barbell 
• Reinforces proper hip hinge mechanics and grip 

– Muscles Targeted 

• Posterior chain – spinal erectors, glutes, hamstrings 
• Quads as a secondary mover 
• Upper and mid-back stabilizers 

– Proper Form 

• Shoulder width or closer grip, feet under the bar 
• Hip hinge motion sends the butt back 
• Engage quads to stand up, neutral spine 

– Programming Tips 

• Use sparingly or for low reps – a demanding exercise 
• Train as a supplemental exercise on trap bar-focused days 
• Provides grip and technique carryover still 

The straight bar deadlift remains an excellent exercise for supplemental sets after trap bar work. 

Sample Trap Bar Deadlift Variation Workout 

Here’s how you could structure a workout to incorporate multiple trap bar deadlift variations: 

Main Lift: Trap Bar Deadlift 4×6 reps

Variation 1: Deficit Deadlift 3×8 reps

Variation 2: Snatch Grip Deadlift 3×10 reps

Core: Hanging Leg Raises 3×10 reps

Supplemental: RDL or Leg Curls 3×12 reps

This hits the main deadlift movement and then progresses into two alternatives for novel stimulus while reinforcing the technique. Intelligently blending variations into your program is crucial for driving continued gains! 

Bottom Line: Top Trap Bar Deadlift Variation Exercises

To summarize, here are some of the best trap bar deadlift variations to complement your training: 

• Rack Pulls 
• Block Pulls 
• Deficit Deadlifts 
• Snatch Grip Deadlifts 
• Behind the Back Deadlifts 
• Zercher Deadlifts 
• Unilateral Deadlifts 

Along with supplemental exercises like good mornings, Romanian deadlifts, safety bar lifts, and strategic straight bar deadlifting, you have all the tools needed to program endless gains!

The key is proper exercise rotation and modulation of volume and intensity on these lifts. But used effectively, deadlift variations can quickly break you out of plateaus.

Stop doing the same old trap bar deadlifts week after week. Incorporate these creative alternatives and watch your strength soar to new heights!