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Exercise 0811 · REF jQGwmxN

Trap Bar Deadlift exercise animation

Trap Bar Deadlift

Category
Upper Legs
Equipment
Trap Bar
Target
Glutes

The trap bar changes the load path so it's centered around your body rather than in front of it, which lets most lifters use a more upright torso and squat-like pattern than a conventional deadlift allows. That shift takes some strain off the lower back while still working the same posterior chain hard. It's often the first deadlift variation coaches introduce to beginners for exactly that reason.

How to Do the Trap Bar Deadlift

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

Muscles Worked

The Trap Bar Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have trap bar? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift primarily targets the glutes, with the hamstrings and quadriceps, lower back assisting.
What equipment do I need for the Trap Bar Deadlift?
The Trap Bar Deadlift is done with a trap bar.
What's a good alternative to the Trap Bar Deadlift?
If you don't have access to a trap bar, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.