Trap Bar Deadlift
A deadlift performed while standing inside a hexagonal trap bar, which lets you grip at your sides instead of in front of your body. It suits beginners learning a deadlift pattern with a more upright torso.
- Primary musclesQuads
- Secondary musclesGlutes, Hamstrings
- EquipmentBodyweight
- LevelBeginner · compound
How to do the trap bar deadlift
- Load the trap bar to an appropriate weight and stand centered inside it on the floor.
- Bend at the hips and knees to grip both handles at your sides.
- Lower your hips, look forward with your head and keep your chest lifted as your starting position.
- Drive through your heels, extending your hips and knees to stand the weight up.
- Keep your back flat throughout, avoiding any rounding as the bar rises.
- Lower the weight back to the ground under control by hinging at the hips again.
Original library instructions (4 steps)
- 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.
Common mistakes
- Rounding the back as the bar leaves the ground; keep your chest up and your spine long.
- Standing up with the hips first and the bar lagging behind; drive the hips and legs together.
- Rushing the lockout at the top; finish tall with the hips fully extended, not leaning back.
- Using a stance too narrow or too wide; find a hip width stance that lets you grip comfortably.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 4 sets of 4 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 8 to 10 reps, 90 seconds to 2 minutes rest |
| Endurance | 3 sets of 12 to 15 reps, 60 to 90 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start lighter than you think while you learn the trap bar's more upright torso position.
- Log this lift in GymPilot once it becomes a regular part of your leg or pulling days.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the trap bar deadlift good for beginners?
Yes. The side grip and more upright torso make it a gentler introduction to deadlifting than a standard barbell pull from the floor.
What muscles does the trap bar deadlift work?
It mainly trains the quads, with the glutes and hamstrings helping to extend the hips as the bar comes up off the floor.
