Legs / Beginner / Compound (multi-joint)

Trap Bar Deadlift

A barbell exercise for the quads, with the glutes, hamstrings and forearms assisting.

At a glance

Primary

Quads

Secondary

Glutes, Hamstrings, Forearms & grip

Equipment

Barbell

Movement pattern

Hip hinge

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
2. Lower your hips, look forward with your head and keep your chest up.
3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. At the completion of the movement, lower the weight back to the ground under control.

Common mistakes

• ✗ Not centred in the bar.

  Why it hurts: The bar tilts and loads one side of the spine and hips more than the other.

  ✓ Instead: Line the middle of the foot up with the handles and grip the centre of each handle.

• ✗ Squatting it too low with a rounded back.

  Why it hurts: The trap bar lets you sink deep, which can round the lower back.

  ✓ Instead: Set up with the hips just above the knees, chest up, and brace before the pull.

Open in the appGet started