Trap Bar Deadlift
How to do the Trap Bar Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Glutes, Hamstrings
Other
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.
Log it, see it on your body.
Every Trap Bar Deadlift set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Trap Bar Deadlift fits
The Trap Bar Deadlift shows up in training built around a specific goal. See how it fits:
More quads exercises
Trap Bar Deadlift: common questions
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift primarily works the Quads. It also recruits the Glutes and Hamstrings as supporting muscles.
Is the Trap Bar Deadlift suitable for beginners?
Yes. The Trap Bar Deadlift is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Trap Bar Deadlift a compound or isolation exercise?
The Trap Bar Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Trap Bar Deadlift with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Trap Bar Deadlift sets, free.
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