Exercise Library / Legs

Trap Bar Deadlifts

How to do the Trap Bar Deadlifts with proper form, and the muscles it works.

Muscle group: Legs
Primary muscles: Quadriceps
Secondary muscles: Glutes and hamstrings
Equipment: Barbell
Type: Compound
Level: Beginner

Video: “Master Trap Bar Deadlifts with Perfect Form” by Seriously Strong Training on YouTube.

How to do the Trap Bar Deadlifts

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.

Muscles worked

The Trap Bar Deadlifts mainly works your quadriceps, with help from your glutes and hamstrings.

Trap Bar Deadlifts start and finish positions

Trap Bar Deadlifts: Starting position — Starting position

Trap Bar Deadlifts: Ending position — Ending position

Track your Trap Bar Deadlifts progress

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