Trap Bar Deadlift
The trap bar deadlift is a compound pulling exercise performed with a hexagonal trap bar that allows the lifter to stand inside the implement. The neutral grip and centered load reduce spinal shear forces compared to a straight bar deadlift while effectively targeting the glutes, quads, and hamstrings.
How to do it
- Stand inside a trap bar with feet hip-width apart, centered between the handles.
- Hinge at the hips and bend your knees to grip both handles at your sides.
- Brace your core, flatten your back, and pull your shoulder blades down and back.
- Drive through your heels to stand upright, extending your hips and knees simultaneously.
- Lower the bar back to the floor with a controlled hip hinge and repeat for the desired number of repetitions.
Form cues
- Stand centered inside the trap bar with feet hip-width apart.
- Hinge your hips back and bend your knees to reach the handles.
- Brace your core tightly as if preparing for a gentle nudge.
- Keep your back flat and pull your shoulder blades down and back.
- Drive through your entire foot to stand tall.
Breathing: Inhale deeply into your belly to brace your core before you lift, hold your breath through the hardest part of the lift, and exhale steadily as you lower the weight back down.
Common mistakes
- Rounding your lower back places unwanted stress on your spine instead of engaging your glutes.
- Looking straight up or straining your neck creates tension in your upper back and neck muscles.
- Rushing the descent can cause you to lose balance or drop the weight uncontrolled.
- Pulling with your arms instead of using your legs and hips reduces your lifting power.
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, traps, lower back, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60–90 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 6–10 reps, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, stop the exercise immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a trap bar instead of a straight barbell?
A trap bar places the weight around your center of gravity rather than in front of you, which reduces stress on your lower back and makes it easier for beginners to learn the hinge movement.
Should I feel this in my lower back?
You should feel your glutes, hamstrings, and quads working. If you feel it sharply in your lower back, your back may be rounding or you may be lifting too heavy.
How many times a week should I do deadlifts?
1 to 2 times per week is plenty for most beginners, allowing at least 48 hours of rest between sessions for proper recovery.