Deadlift from inside the bar. Easier on your back, loads your legs.
Stay centered in the bar and push through your whole foot, don't let your hips shoot up first.
Standing inside the trap bar puts the load in line with your body rather than in front of it, which keeps your torso more upright and turns the deadlift into a whole-body pull your back can actually enjoy. Your back muscles work hard to hold position through the pull, while the quads and glutes share the pushing, more knee bend than a straight bar means more leg drive. It earns its place as the deadlift variation most people can load heaviest with the least technique fuss.
Easier to learn, not easier to do. The neutral handles and centred load reduce stress on the lower back and forgive imperfect setup, but you can still pull seriously heavy, most lifters trap bar more than they conventional deadlift.
It sits between the two. The upright torso and knee bend borrow from the squat, the hip hinge and floor pull are pure deadlift, which is why it hits back, quads, and glutes all at once.
High handles shorten the range and suit beginners, taller lifters, or anyone with cranky hips. Low handles match a barbell pull from the floor, drop to them once your setup is solid.
