Trap Bar Deadlift
Learn how to do trap bar deadlift with a clear setup, controlled movement, and a technique you can repeat.
How to do trap bar deadlift
- For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do trap bar deadlift?
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles. Lower your hips, look forward with your head and keep your chest up. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
What muscles does trap bar deadlift work?
Trap Bar Deadlift primarily trains the hamstrings and glutes. The exact demand depends on your setup, range, and chosen load.
What is the best technique for trap bar deadlift?
Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.
What can I do instead of trap bar deadlift?
Related options include Bodyweight Walking Lunge, Repeated Box Jump, Bicycling. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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