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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes Quadriceps
Trap Bar Deadlift
4 steps Updated 29/08/2026
Trap Bar Deadlift is a free weights exercise targeting Lower Back (Erector Spinae), Glutes (gluteus maximus, gluteus mideus) using Trap Bar.
Step by step
How to perform it
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the trap bar handles with a neutral grip (palms facing in).
- Engage your core; keep your chest up and your back straight. Push through your heels to lift the trap bar off the floor, extending your hips and knees simultaneously.
- Stand up straight, pulling your shoulders back at the top of the movement.
- Slowly lower the bar back to the floor by bending your hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.
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Variations and related exercises
Barbell Snatch Deadlift Close Grip
Barbell Snatch Deadlift Wide Grip
4 Corners Curtsy
4 Corners Side Step
Last updated: 29/08/2026
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Trap Bar Deadlift
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