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All exercises

Trap bar deadlift

Intermediate

Trap bar deadlift is a compound trap bar exercise for the glutes, also working the hamstrings, quads, and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsLower back

Equipment
Trap bar
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
  2. 2Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
  3. 3Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
  4. 4As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
  5. 5Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell sumo deadliftBarbell
  • Cable deadliftCable
  • Barbell deadliftBarbell
  • Smith deadliftSmith machine
  • Barbell romanian deadliftBarbell
  • Glute bridge marchBodyweight

Easier variations

  • Smith deadliftSmith machine
  • Lever deadliftMachine
  • Dumbbell deadliftDumbbell
  • Band stiff leg deadliftResistance band

Harder variations

  • Barbell single leg deadliftBarbell
  • Barbell one arm side deadliftBarbell
Logged today · 3 min restTrap bar deadlift

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