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Trap Bar Deadlift 6s · no sound

Trap Bar Deadlift

A loaded hip hinge pulled from inside a hexagonal bar, with neutral handles sitting level with the hips.

Primary muscle
Glutes, Hamstrings, Quads
Equipment
Barbell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Step inside the trap bar so the handles sit beside your hips, feet about hip width apart.
  2. Send the hips backward and fold at the waist until the handles are within reach.
  3. Take a neutral grip with your armpits directly over the handles and your shins near vertical.
  4. Pull the slack out of the bar, brace your trunk, and squeeze your lats.
  5. Drive through the whole foot and extend your knees and hips together until you stand tall.
  6. Reverse the hinge and return the bar to the floor under control.

Common mistakes

  • Starting with the hips too low, which turns the lift into a squat and stalls it at the knees.
  • Letting the shoulders drift behind the handles, which drags the bar into the shins.
  • Rounding the upper back to reach the handles instead of hinging to them.
  • Yanking the bar off the floor before the slack is out, which spikes load on the lower back.

Muscles worked

Primary
GlutesHamstringsQuads
Secondary
AbsForearmsTrapsUpper Back

Same movement, other equipment

Band Romanian Deadlift Beginner Band Romanian Deadlift Glutes Resistance band Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell

Similar exercises

Deficit Deadlift Advanced Deficit Deadlift Glutes Barbell Power Clean - no overhead press Advanced Power Clean - no overhead press Glutes Barbell Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Hang Clean Intermediate Hang Clean Glutes Barbell

Good to know

What muscles does the Trap Bar Deadlift work?
Mainly the glutes, hamstrings and quads. It also works the abs, forearms, traps and upper back.
What equipment do you need for the Trap Bar Deadlift?
It uses a barbell. Without it, the Band Romanian Deadlift and the Cable Pull Through train the same muscles the same way.
Is the Trap Bar Deadlift good for beginners?
GymVim rates it beginner.

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