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Trap Bar (Deadlift)

The trap bar deadlift targets the entire posterior chain, including the back, glutes, hamstrings, and core. Using a trap bar reduces stress on the lower back, making it a safer and effective exercise for building overall strength.

Primary Muscle Group
Type of Weight

Legs

Deadlift

1. Setup: Stand inside the trap bar with your feet hip-width apart, with the barbell on the ground.
2. Grip: Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing your body).
3. Starting Position: Engage your core, keep your back straight, and your chest up. Your shins should lightly touch the bar.
4. Execution: Lift the bar by extending your hips and knees, keeping the bar close to your body. Stand up fully with the barbell in front of your thighs.
5. Return: Lower the bar back to the starting position by bending at your hips and knees. Repeat for the desired number of reps.

Diagram of the muscles activated:

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