Equipmenttrap bar
Difficultyintermediate
glutesupper legs
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.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
hamstringsquadricepslower back
Track Trap Bar Deadlift in RepEight
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