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Glutes · Intermediate

Trap Bar Deadlift

Trap-bar pull blending hinge and leg drive.

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Trap Bar Deadlift demonstration

Exercise overview

Training details

GlutesHamstringsQuadricepsLower BackForearms

Equipment

Trap Bar

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand inside the trap bar with feet about hip width.
  2. 02Hinge and bend the knees to grip the handles evenly.
  3. 03Brace with the chest tall and shoulders packed.
  4. 04Push through the floor to stand, keeping the handles level.
  5. 05Lower the bar by bending hips and knees together and reset on the floor.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionTrap Bar B Stance DeadliftRelated variationTrap Bar Romanian DeadliftRelated variationTrap Bar SquatHarder progressionTrap Bar Uneven DeadliftRelated variationCar Deadlift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteAxle Bar Front SquatComparable substituteBodyweight Squat

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