Trap Bar Deadlift
Primary muscles: Lower Back, Glutes, Quadriceps
Secondary muscles: Hamstrings, Traps, Forearms
Free Weights
Trap Bar
How to do the Trap Bar Deadlift
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the trap bar handles with a neutral grip (palms facing in).
- Engage your core; keep your chest up and your back straight. Push through your heels to lift the trap bar off the floor, extending your hips and knees simultaneously.
- Stand up straight, pulling your shoulders back at the top of the movement.
- Slowly lower the bar back to the floor by bending your hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.
Form tips
- Ensure your chest remains up and your back stays straight to avoid injury.
- Push through your heels to engage your glutes and hamstrings effectively.
- Avoid locking your knees completely at the top of the movement to maintain tension in your muscles.
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