Trap bar deadlift
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Forearms · Flexors, Hamstrings · Hip extension, Lower back, and Traps · Upper
Secondary muscles
How to do it
Step into the middle of the trap bar, hinge down to the handles with the chest up, and pull the slack out before you lift. Stand tall by driving through the whole foot, finishing upright without leaning back or hyperextending. Reset the brace between reps, and keep the load light enough that the spine stays neutral from floor to lockout.
Form cues
- Stand tall, do not hyperextend
- Reset the brace between reps
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backHipKnee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.