Trap Bar Deadlift

How to do the Trap Bar Deadlift

1. 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.
2. Lower your hips, look forward with your head and keep your chest up.
3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. At the completion of the movement, lower the weight back to the ground under control.

Muscles worked

Role	Muscles
Primary	quads
Secondary	glutes, hamstrings
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Squat Bodyweight Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Hip Flexion with Band Resistance Bands Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell

Harder than the Trap Bar Deadlift

Snatch from Blocks expert · Barbell One-Arm Side Deadlift expert · Barbell Iron Crosses (stretch) intermediate · Bodyweight

Superset the Trap Bar Deadlift with

Opposing hamstrings and glutes work — alternate sets without extra rest.

Platform Hamstring Slides hamstrings Seated Band Hamstring Curl hamstrings Flutter Kicks glutes Glute Kickback glutes

Common questions

What muscles does the Trap Bar Deadlift work?

The Trap Bar Deadlift primarily works the quads, with the glutes and hamstrings as secondary movers. Cable Deadlifts, Leverage Deadlift, and One-Arm Side Deadlift train the same muscle, across 9 equipment types.

What equipment do you need for the Trap Bar Deadlift?

The Right Equipment. Without the right equipment, Bodyweight Squat, Bodyweight Walking Lunge, and Freehand Jump Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Trap Bar Deadlift suitable for beginners?

Yes, the Trap Bar Deadlift is rated beginner. Snatch from Blocks, One-Arm Side Deadlift, and Iron Crosses (stretch) are the progressions from here.

Where should the Trap Bar Deadlift go in a workout?

Early — the Trap Bar Deadlift is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Platform Hamstring Slides and Seated Band Hamstring Curl later.

Similar exercises

Cable Deadlifts Cable Machine Leverage Deadlift Machine One-Arm Side Deadlift Barbell Backward Drag Other Equipment Car Deadlift Other Equipment Clean Pull Barbell