Trap-Bar Deadlift

  • Skill Level Beginner
  • Type Strength Training
  • Equipment Trap Bar
  • Body parts Back, Forearms, Glutes, Hamstrings, Quads, Spinal Erectors

The trap-bar deadlift increases strength throughout the lower body with an emphasis on the quads, hamstrings, glutes, and lower back. The trap-bar grip also improves strength in the forearms.

Instructions

  1. 6132_A
    Stand in the center of the trap bar and lower your hips until your thighs become parallel to floor with your knees slightly bent. Grab the handles tightly. This is your starting position.
  2. Trap-Bar Deadlift
    Driving through your heels, extend your hips and knees until you're standing tall. Pause at the top and reverse the movement back to starting position.

Trainer’s Tips

  • Keep your back neutral throughout the entire movement. Avoid letting your lower back round.
  • Be sure to center your weight in your heels. Avoid letting your weight become centered in your toes.
  • Push your hips all the way through at the top to complete the exercise. Squeeze your glutes at the top of the movement.

Advanced variations