Trap Bar Deadlift

Overview

How to do it

1. 1

   Set Up

   Place the trap bar on the floor and add the weight plates you want. Step into the trap bar so you are centered, with the handles beside you. Set your feet hip-width apart, with your toes facing forward or turned slightly out.

2. 2

   Grip

   Hinge at your hips and bend your knees to lower yourself. Keep your chest lifted and your back straight. Reach down and take hold of the trap bar handles with both hands, with your palms facing one another. Position your hands around hip height or a little lower.

3. 3

   Lift

   Tighten your core to keep your spine stable. Drive through your heels and rise to standing, extending your hips and knees at the same time. Maintain a flat back and do not round it. Keep the trap bar close to your body as you lift. Let your arms hang straight below your shoulders. Finish standing tall with your hips and knees locked out, while keeping a neutral spine.

4. 4

   Lower

   Reverse the movement to bring the trap bar down. Send your hips back first, then bend your knees. Lower the bar under control so it does not slam or bounce.

5. 5

   Repeat

   Complete the chosen number of repetitions for your workout.

Muscles worked

Target

Quadriceps، Gluteus Maximus، Hamstring، Adductor Magnus، Soleus، Erector Spinae، Trapezius، Latissimus Dorsi، Levator Scapulae، Rhomboids، Biceps Brachii، Rectus Abdominis، Obliques، Deltoids، Forearms