Trap Bar Deadlift: How-to, Tips & More
The Trap Bar Deadlift is a intermediate compound exercise for your quads. You do it with trap bar. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, hamstrings and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
Upper back
Secondary
How to do the Trap Bar Deadlift
- Stand in the middle of the trap bar and grip the handles.
- Hinge down with a flat back and your hips a little lower than a deadlift.
- Push the floor away to stand up tall.
- Lower the bar back down with control.
Trap Bar Deadlift tips
- The handles at your sides make it easier on the lower back than a straight bar.
Sets and reps
Most lifters do well with 3 to 6 reps per set, and 3 to 6 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Trap bar
Type
Compound
Trap Bar Deadlift alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift mainly works your quads, with help from your glutes, hamstrings and upper back.
How many sets and reps should I do?
A good starting point is 3 to 6 reps per set, and many lifters get the best results between 3 to 6 reps. Use a weight that leaves one or two reps in reserve.
Is the Trap Bar Deadlift good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Trap Bar Deadlift?
You need trap bar.
Add Trap Bar Deadlift to your program
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