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
Main muscles working (thicker lines)
Starting position
Stand in the centre of the trap bar, feet hip-width. Hinge and bend your knees to grip the handles, back flat and arms straight.
Brace your trunk and pull your shoulders down and back.
Push the floor away with both feet to lift the bar.
Extend hips and knees together until standing tall.
Lower under control by pushing the hips back and bending the knees.
Breathing: Inhale and brace before lifting, exhale at the top.
Coaching tips
Push through the whole foot
Stand tall, don't lean back
Keep arms long
Common mistakes
Rounding the back at the start
Squatting too low so it becomes a squat
Letting the bar tip forward or back
Safety notes
Stand centred between the handles so the bar stays balanced.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.