Trap Bar Deadlift
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Barbell
- Type
- Compound
How to do it
- Step into the middle of the trap bar with your feet hip-width apart.
- Push your hips back, bend your knees, and grip the middle of the handles with straight arms.
- Brace your core, lift your chest, and set your back flat before you lift.
- Drive through your whole foot to stand tall, then lower the bar the same way under control.
- Raise your hips and shoulders together so your back stays neutral the whole time.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- QuadsHelping
- Lower backHelping
- HamstringsHelping
- TrapsHelping
- ForearmsHelping
Also known as
Hex Bar Deadlift · Hex Bar Pull · Deadlift (Trap Bar)