Trap Bar Deadlift
How to do the Trap Bar Deadlift
- 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.
How to program the Trap Bar Deadlift
Sets and reps
As a compound movement, the Trap Bar Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Trap Bar Deadlift is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Trap Bar Deadlift into a plan
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Frequently asked questions
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift primarily targets the Quadriceps. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Trap Bar Deadlift?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Trap Bar Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
