Trap Bar Deadlift

Technique

How to perform Trap Bar Deadlift

1. Set the trap bar on a level surface and, if adding plates, load both sides evenly.
2. Stand centered inside the frame with feet about hip-width apart.
3. Bend at the hips and knees to take a centered grip on both handles, keeping your arms straight.
4. Brace your torso and maintain a steady back position with your head aligned to it.
5. Push through the whole foot as you extend the knees and hips to stand tall without leaning backward.
6. Bend the hips and knees to lower the bar under control, then reset on the floor.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.