Legs · Compound

Trap Bar Deadlift

A deadlift with a hexagonal bar that keeps the load centered and is easier on the back.

MAIN MUSCLE
Quads, Glutes, Hamstrings
ALSO WORKS
Trapezius, Erector spinae, Forearms
EQUIPMENT
Trap bar
LEVEL
Intermediate
REPS
4-8
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand in the center of the trap bar with feet hip-width apart.

  2. Hinge and squat down to grip the handles.

  3. Brace and push the floor away to stand tall.

  4. Lower the bar back to the floor under control.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Trap Bar Deadlift work?

The main muscle is Quads, Glutes, Hamstrings. It also works Trapezius, Erector spinae, Forearms.

How many reps should I do?

FORGE suggests 4-8 reps for Trap Bar Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Trap Bar Deadlift?

These train the same muscles: Conventional Deadlift, Sumo Deadlift, Leg Press.