Trap Bar Deadlift.

How to do it.

1. Step 01

   Step inside the trap bar, feet hip-width apart, with the handles at your sides.

2. Step 02

   Hinge at your hips and bend your knees to grasp the handles.

3. Step 03

   Keep your chest up, shoulders back, and lower back neutral.

4. Step 04

   Drive through your heels and extend your hips and knees simultaneously.

5. Step 05

   Stand tall at the top, squeezing your glutes without hyperextending your back.

6. Step 06

   Control the descent by reversing the movement, maintaining a straight back.

Pro cues.

• Maintain a neutral spine throughout the entire lift.

• Drive through your heels and push the floor away.

• Keep the movement controlled, especially during the eccentric phase.

Questions, answered.

What is the Trap Bar Deadlift?

A compound lift using a hexagonal bar, primarily targeting the quadriceps, hamstrings, and glutes with a more upright torso.

What muscles does the Trap Bar Deadlift work?

The Trap Bar Deadlift primarily works your quadriceps, hamstrings and glutes. It also recruits your lower back and traps as secondary movers.

What equipment do I need for the Trap Bar Deadlift?

You need a trap bar to perform the Trap Bar Deadlift.

How many sets and reps should I do for the Trap Bar Deadlift?

A typical prescription for the Trap Bar Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Trap Bar Deadlift good for beginners?

The Trap Bar Deadlift is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.