How to do the Trap Bar Deadlift
Trap Bar Deadlift is a beginner multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using trap bar, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Trap Bar Deadlift demonstration · © GymiaFit
Trap Bar Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Lower Back
- Equipment
- Trap Bar
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Trap Bar Deadlift step by step
- 1Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
- 2Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
- 3Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
- 4As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
- 5Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Trap Bar Deadlift — questions
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Lower Back as secondary movers.
What equipment do I need for the Trap Bar Deadlift?
You need trap bar. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Trap Bar Deadlift suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Trap Bar Deadlift?
Band Squat Row, Band Stiff Leg Deadlift, Band Straight Back Stiff Leg Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Trap Bar Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.