How to do a Trap Bar Deadlift

Authored by Fitbod

About Trap Bar Deadlift

Sets Logged
323,590
Popularity Rank
364th
Difficulty
Intermediate
Quads Strength
95 mSCORE 17th
Equipment Required
  • Photo of Trap Bar
    Trap Bar
Primary Muscles
Secondary Muscles

Instructions: How To

Trap Bar Deadlift is a variation on the more standard Deadlift. Like other variations, this is a compound movement that primarily targets your lower body, and rear chain (backside of the body). Using a Trap Bar can make this a much more accessible variation than a standard Deadlift, as it places less tension on your lower back, and is generally easier to perform correctly than a standard Deadlift.

  1. Stand in upright in the middle of a trap bar with your feet at shoulder-width apart and angled out slightly.
  2. Hinge at the hips and flex your knees to drop down allowing your shins to drop forward only slightly.
  3. With your arms extended, grip the trap bar so your palms are facing in while keeping your chest up.
  4. Maintain this rigid spinal posture throughout the exercise.
  5. Pull the trap bar up in a vertical path by extending your hips and knees until you are back to a standing upright posture.
  6. Lower the trap bar in a duplicate path it came up with.

Common Mistakes

  • Rounded Back

    Rounding your back as you pull the weight off the floor is going to increase your risk of injury, and make this exercise less effective. Prior to beginning the lift, pull your shoulders back, and brace your lower back. Pull up on the weight, without lifting it off the ground. Once you’ve confirmed that you’re in a good position, start your lift.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    50
    lbs
    65
    lbs
  • advanced
    8
    reps
    60
    lbs
    75
    lbs

Enter your stats to calculate your Sets & Reps