BackLibrary
Appears in642 Workouts*

Trap-Bar Deadlift

Build strength & power with the Trap Bar Deadlift. Easier on your back than traditional deadlifts. Perfect for beginners!

The Trap-Bar Deadlift is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and hamstrings. You'll need: trap bar or weight plates.

Trap-Bar Deadlift demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Trap Bar
Trap Bar
Weight Plates
Weight Plates

Trap-Bar Deadlift Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Hamstrings

Trap-Bar Deadlift Variations and Alternatives

How to do the Trap-Bar Deadlift

  1. Position the trap bar on the ground and load it with the desired weight.

  2. Step inside the trap bar, positioning your feet roughly shoulder-width apart with toes pointing forward or slightly angled outward.

  3. Squat down by pushing your hips back and bending your knees, keeping your back straight and chest up, to grasp the trap bar handles. Your grip should be even on both sides.

  4. Take a deep breath and brace your core, ensuring your spine is neutral and your shoulders are slightly in front of the bar.

  5. Begin the lift by simultaneously extending your hips and knees, driving through the heels to stand up straight. Keep the bar close to your body as you rise.

  6. Stand up tall, fully extending your hips and knees at the top of the movement. Avoid hyperextending your lower back.

  7. Pause briefly at the top, then carefully lower the trap bar back to the ground by hinging at the hips and controlling the movement. Keep your back straight throughout.

  8. Reset your position and take another breath before performing the next repetition.

  9. Perform the desired number of repetitions and sets, making sure to maintain proper form throughout to prevent injury.

Remember that the trap bar deadlift, while offering some biomechanical advantages over the traditional barbell deadlift (such as less stress on the lower back), still requires good technique. Begin with a light weight to master the form before progressing to heavier loads.

---

Trap-Bar Deadlift FAQs

What muscles does the Trap-Bar Deadlift work?

The Trap-Bar Deadlift mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Trap-Bar Deadlift?

Trap bar or weight plates.

Is the Trap-Bar Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Trap-Bar Deadlift go on?

It belongs on leg day in a push/pull/legs routine.

What are some Trap-Bar Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Deadlift, Barbell Block Conventional Deadlift and Barbell Hook-Grip Deadlift.

Training calculators

Work out the numbers behind your training before your next session.