Trap Bar Deadlift

glutesupper legstrap bar

Learn how to do the Trap Bar Deadlift with proper form and technique. This trap bar exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Lower Back.

Trap Bar Deadlift exercise demonstration showing proper form

How to Do the Trap Bar Deadlift

Follow these steps to perform the Trap Bar Deadlift with correct form:

  1. 1Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
  2. 2Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
  3. 3Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
  4. 4As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
  5. 5Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
  6. 6Repeat for the desired number of repetitions.

Trap Bar Deadlift Muscles Worked

Primary

glutes

Secondary

hamstringsquadricepslower back

Exercise Details

Equipment
trap bar
Body Part
upper legs
Category
Main

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Frequently Asked Questions

What muscles does the Trap Bar Deadlift work?

The Trap Bar Deadlift primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Lower Back. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Trap Bar Deadlift?

The Trap Bar Deadlift requires trap bar. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Trap Bar Deadlift with proper form?

Start by stand with your feet shoulder-width apart and the trap bar on the ground in front of you.. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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