Trap Bar Deadlift
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.
How to Do the Trap Bar Deadlift
Follow these steps to perform the Trap Bar Deadlift with correct form:
- 1Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
- 2Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
- 3Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
- 4As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
- 5Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
- 6Repeat for the desired number of repetitions.
Trap Bar Deadlift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- trap bar
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 3–5 days
- Weekly Frequency
- 1–2 sessions per week
- Why
- Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Trap Bar Deadlift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
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.
How often should I do the Trap Bar Deadlift?
For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
What are the best sets and reps for the Trap Bar Deadlift?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Trap Bar Deadlift best for?
The Trap Bar Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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