Trap Bar Deadlift

Trap Bar Deadlift


This exercise involves lifting a weighted trap bar off the ground while standing in the middle of the bar. It primarily targets the muscles in the legs, back, and core.

Muscle Group

Equipment Required

Trap Bar Deadlift Instructions

  1. Stand in the center of the trap bar with your feet shoulder-width apart.
  2. Bend down and grip the handles of the trap bar with your palms facing your body.
  3. Engage your core and lift the trap bar by standing up straight, keeping your back straight and your shoulders back.
  4. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight.
  5. Repeat for desired number of repetitions.

Trap Bar Deadlift Form & Visual

Trap Bar Deadlift

Trap Bar Deadlift Benefits

  • Targets multiple muscle groups including the glutes, hamstrings, quads, and back
  • Allows for a more upright posture compared to traditional deadlifts, reducing strain on the lower back
  • Can be easier to learn and perform for beginners compared to traditional deadlifts
  • Increases overall strength and power in the lower body
  • Improves grip strength and forearm development
  • Can be modified for different fitness levels and goals

Trap Bar Deadlift Muscles Worked

  • Trapezius
  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves

Trap Bar Deadlift Variations & Alternatives

  • Sumo Deadlift
  • Conventional Deadlift
  • Romanian Deadlift
  • Single-Leg Deadlift
  • Stiff-Leg Deadlift
  • Deficit Deadlift
  • Snatch Grip Deadlift
  • Block Pull Deadlift
  • Paused Deadlift