Hamstrings · Trap bar · Intermediate

How to do Trap Bar Deadlift

The trap bar deadlift is a compound lower body exercise that targets the glutes, hamstrings, quadriceps, and lower back. It is performed using a trap bar, which allows for a more upright torso and can be easier on the lower back compared to a conventional barbell deadlift.

Primary muscles: Hamstrings, Glutes and Lower back
Also works: Forearms, Quadriceps and Trapezius
Equipment: Trap bar
Level: Intermediate
Category: Legs

How to do Trap Bar Deadlift, step by step

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.
As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
Repeat for the desired number of repetitions.

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Muscles worked

Trap Bar Deadlift works your hamstrings, glutes and lower back as the main movers, with help from your forearms, quadriceps and trapezius.

Track Trap Bar Deadlift in SPLYT

Trap Bar Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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