HamstringsBeginner
Trap Bar Deadlift
A deadlift performed inside a hexagonal trap bar with neutral handles at your sides. The centred load allows a more upright torso, making it a quad-friendly and beginner-friendly hinge.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 4–8
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.