Trap Bar Deadlift
Auto DetectedA compound lift using a hexagonal trap bar to pull weight from the floor, targeting quads, glutes, and hamstrings for building strength, power, and muscle; emphasizes upright posture to reduce lower back stress.
About Exercise
Equipment
Trap Bar, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Traps, Abs, Forearms, Lats, Adductors
Accessory Muscles
Calves
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, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
6/10Erector Spinae
Traps
4/10Upper Traps
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Lats
3/10Adductors
3/10Adductor Magnus
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Load equal weight plates on both sides of the trap bar and place it flat on the floor. Step inside the hexagonal frame with feet hip-width apart, toes slightly out.
- Hinge at hips and bend knees to grip neutral handles outside shoulders with arms extended.
- Brace core, pull shoulders back, and take up slack in the bar without lifting.
- Drive feet through floor to extend knees and hips simultaneously, keeping bar close.
- Stand tall with full hip and knee extension, squeezing glutes at top.
- Hinge at hips first to lower, then bend knees while maintaining neutral spine and bar proximity.
- Touch plates to floor to complete rep.
Coaching Tips
Form Cues
- Push floor away
- Hips and shoulders rise together
- Neutral spine always
- Squeeze glutes at top
- Bar stays close
Breathing
Inhale deeply to brace core before lift; exhale through concentric phase and inhale during controlled eccentric.
Tempo
3-0-1
Range of Motion
Start with hips below shoulders, shins near bar, neutral spine; lift to full hip/knee extension without back hyperextension; lower until plates touch floor.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Use high handles for beginners to reduce ROM
- Progressive overload gradually to prevent strain
- Maintain neutral grip to minimize bicep risk
- Consult professional if history of spinal issues
Spotting
Spotting not typical; for heavy sets use rack safeties or blocks at knee height to catch bar if needed.
Common Mistakes
- Rounding lower back
- Hips rising before shoulders
- Jerking the bar off floor
- Overextending at top
- Uneven foot placement
When to Avoid
- Acute lower back injury
- Herniated disc
- Severe grip limitations
Flexibility Needed
- Adequate hip flexion for hinge
- Ankle dorsiflexion for upright torso
- Shoulder mobility for neutral grip
Build Up First
- Mastery of basic hip hinge
- Familiarity with deadlift form
- Core bracing competency
Also known as
Hex Bar Deadlift
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