How to do the Trap Bar Deadlift
Primary: Glutes, Quads, Hamstrings · also works Lower Back, Traps, Forearms, Core. Also called: hex bar deadlift.
Step by step
- 1
Step inside the trap bar with feet hip-width apart.
- 2
Hinge down and grip the handles in the middle with straight arms.
- 3
Lift your chest, brace your core, and pull the slack out of the bar.
- 4
Push the floor away and stand up tall, keeping your back flat.
- 5
Lower under control by pushing the hips back and bending the knees.
Coaching cues
- Chest up, back flat
- Drive through the whole foot
- Stand tall at the top
Common mistakes
- Rounding the back
- Letting the bar drift forward
- Hyperextending at lockout
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Trap Bar Deadlift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Trap Bar Deadlift work?
Primary: Glutes, Quads, Hamstrings. Secondary: Glutes, Quads, Hamstrings, Lower Back, Traps, Forearms, Core
How many sets and reps of Trap Bar Deadlift should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Trap Bar Deadlift?
Same movement pattern, different equipment: Conventional Deadlift, Kettlebell Deadlift, Sumo Deadlift, Goblet Squat, Barbell Good Morning, Barbell Romanian Deadlift.
Is the Trap Bar Deadlift good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.