Wiki/Exercises/Trap Bar Deadlift

Trap Bar Deadlift

full bodybarbell

Labelled anatomical illustration of the major muscles of the human body, front view. Illustration by Mikael Häggström, Public domain, via Wikimedia Commons.

Primary muscle

full body

Equipment

barbell

Secondary muscles

legs, glutes, back

How to perform

Step inside the trap bar with feet hip width and grip the handles at your sides. Drop your hips, lift your chest, and take the slack out of the bar. Drive through the floor and stand tall, keeping the bar close to your body. Lower under control by pushing your hips back. The neutral grip and centred load make this easier on the lower back than a conventional deadlift, which makes it a good default for athletes and beginners. Common mistakes: starting with hips too low as though squatting, and rounding the upper back on heavier sets.