Trap Bar Deadlift
Auto DetectedThis compound lift uses a trap bar to reduce spinal shear force, targeting the hamstrings, glutes, and quadriceps, while building overall strength and power.
About Exercise
Equipment
Trap Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Traps, Forearms, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Traps
4/10Upper Traps
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
4-8 reps
Rest Between Sets
90-180 seconds • Use longer rest for heavier sets to ensure maximal recovery.
How to Perform
Step into the center of the trap bar with feet hip-width apart. Hinge down and grip the handles, setting your hips lower than a traditional deadlift while keeping the chest up and back flat.
- Engage your core and drive through your heels, extending the hips and knees simultaneously.
- Keep the chest lifted and maintain a neutral spine as you stand tall.
- Finish the movement by achieving full hip extension; squeeze the glutes briefly.
- Control the descent by slowly bending the hips and knees back toward the floor.
- Lower the bar until the plates touch the floor or you reach the desired stretch position.
Coaching Tips
Form Cues
- Chest up, back straight.
- Drive through the floor.
- Push the ground away.
- Stand up tall.
- Glutes forward at top.
Breathing
Inhale deeply and brace the core before the lift; exhale as you stand up, then re-brace for the descent.
Tempo
3-0-1
Range of Motion
Start with the bar on the floor; finish standing fully erect with hips and knees locked out and maintain a neutral spine throughout.
Safety
Safety Notes
- Maintain a neutral spine; avoid lifting weights that compromise form.
- If you cannot keep the back straight, decrease the weight immediately.
Spotting
Not recommended; use safeties or drop the weight if necessary, as a spotter cannot assist effectively due to the bar position.
Common Mistakes
- Rounding the lower back during the pull.
- Letting the hips shoot up too early.
- Rushing the eccentric phase.
- Failing to fully lock out the hips.
When to Avoid
- Acute lower back pain or severe knee injury.
- Uncontrolled hypertension.
Flexibility Needed
- Adequate ankle dorsiflexion
- Sufficient hip flexion to reach handles with a flat back.
Build Up First
- Competency in the basic squat pattern.
- Proficiency in hip hinge mechanics.
Also known as
Hex Bar Deadlift
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