Exercise library · Quads

How to Do Trap Bar Deadlift

Step-by-step instructions, muscles worked and workouts that use the trap bar deadlift.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.