HyperBody
Exercise library · Legs

Trap Bar Deadlift.

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

IntermediateTrap Bar
Trap Bar Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Hamstrings · Glutes
Secondary
Lower back · Traps
The play-by-play

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.

What separates good from great

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.