Trap Bar Deadlift
A deadlift from inside a hexagonal bar that keeps the load centred over your feet. Easier to learn than a straight-bar pull and lighter on the lower back.
Muscle activation
- Quads30%
- Glutes30%
- Hamstrings15%
- Lower back10%
- Traps10%
- Forearms5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand in the centre of the bar with feet hip width.
2. Mid-rep
Push the floor away, rising with hips and shoulders together.
3. End of the movement
Stand tall with hips and knees locked out.
4. Common mistake
Standing off-centre so the bar tilts
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Stand in the centre of the bar with feet hip width.
- 2Hinge and bend the knees to grip the handles in the middle.
- 3Flatten your back, chest up, and pull your shoulders down.
Execution
- 1Brace and pull the slack out.
- 2Push the floor away, rising with hips and shoulders together.
- 3Stand tall with hips and knees locked out.
- 4Lower by pushing the hips back and bending the knees until the plates touch down.
Breathing
Breathe in and brace before each pull, breathe out at the top or after setting down.
Tempo
2-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Quads, Glutes
Secondary
Hamstrings, Lower back, Traps, Forearms
Key form cues
- Push the floor away
- Chest up
- Handles centred
- Stand tall
Common mistakes
Standing off-centre so the bar tilts
Line up the handles with the middle of your feet.
Rounding the back to reach the handles
Bend the knees more or use the high handles.
Leaning back at lockout
Finish with ribs stacked over hips and glutes squeezed.
Range of motion
From the plates on the floor to full hip and knee lockout.
Variations
Easier
High-handle trap bar deadlift
Harder
Deficit trap bar deadlift
At home
Dumbbell deadlift
Machine / cable
Leg press