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Legs · Barbell
Trap Bar Deadlift
How to do the Trap Bar Deadlift with good form: step-by-step technique, the muscles it works (quads and glutes), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Quads, Glutes
- Secondary
- Hamstrings, Lower back, Forearms
How to do it
- Step inside the center of the trap bar frame, placing your feet shoulder-width apart.
- Hinge at your hips and bend your knees to grab the side handles, keeping your chest tall and spine neutral.
- Take a deep breath, brace your core, and ensure your weight is balanced across your entire foot.
- Drive the floor away by extending your knees and hips simultaneously, standing tall inside the frame.
- Lock your hips out at the top while keeping your shoulders back.
- Lower the bar back to the floor under control by reversing the movement.
Coaching cues
- Stand up tall inside the frame
- Chest proud, spine flat
- Drive through the mid-foot
Common mistakes
- Rounding the upper back because the handles are lower than expected
- Looking up instead of keeping the neck neutral
- Dropping the hips too low into a full squat at the start
Equipment and setup
Trap bar, weight plates
Loaded trap bar resting on the floor, standing inside the frame.
Also known as: Hex Bar Deadlift
Track your Trap Bar Deadlift in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
