TETSUTrap Bar Deadlift
The Trap Bar Deadlift is a trap bar exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadricepslower back
trap bar
How to do the Trap Bar Deadlift
- Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
- Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
- Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
- As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
- Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift primarily targets the glutes. The hamstrings, quadriceps and lower back work as supporting muscles.
What equipment do I need for the Trap Bar Deadlift?
You need a trap bar to perform the Trap Bar Deadlift.
How many sets and reps of the Trap Bar Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Trap Bar Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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