Trap bar deadlift: How to Do It, Muscles Worked

Step by step

Stand inside the bar, grab the handles, chest up.
Brace your core and push the floor away.
Stand tall, squeezing your glutes at the top.

What you should feel

Your legs and glutes pushing hard, with your back staying firm; your lower back should not round or ache.

Common mistake

Hips shooting up first; push with your legs so hips and shoulders rise together.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes Hamstrings

Helps

Lower back Upper back Forearms

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Questions

What muscles does the trap bar deadlift work?

Trap bar deadlift mainly works your quads, glutes, and hamstrings. It also helps your lower back, upper back, and forearms.

Can I do the trap bar deadlift at home?

Not easily, it needs this: barbell. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the trap bar deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Trap bar deadlift