Trap Bar Deadlift
The point of Trap Bar Deadlift is strength you can feel outside the gym; straightforward equipment demands is how it gets there.
How to do Trap Bar Deadlift
- Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
- Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
- Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
- As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
- Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
- Repeat for the desired number of repetitions.
Trap Bar Deadlift Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Trap Bar Deadlift Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Trap Bar Deadlift
Swap Trap Bar Deadlift For
Trap Bar Deadlift — Frequently Asked Questions
How do you do the Trap Bar Deadlift?
Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. Use trap Bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with trap Bar.
How many sets and reps of the Trap Bar Deadlift should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Trap Bar Deadlift good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Trap Bar Deadlift?
Try the Low Glute Bridge On Floor, Barbell Hip Thrust or the Dumbbell Contralateral Forward Lunge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
