BackQuadsGlutesHamstringsTrapsForearmsBarbellbeginner
Trap Bar Deadlift
The trap bar (hex bar) deadlift positions the load at your sides instead of in front, reducing lower back stress and allowing a more quad-dominant pull. It is arguably the safest deadlift variation.
How to Perform
1
Stand inside the trap bar with feet hip-width apart.
2
Grip the handles and push your hips back slightly.
3
Drive through the floor to stand up, extending hips and knees together.
4
Stand tall and squeeze your glutes at the top.
5
Lower by hinging at the hips and bending the knees.
Common Mistakes to Avoid
Squatting too much instead of hinging.
Rounding the back.
Not centering yourself in the bar.
Muscle Activation
Back65%
Glutes55%
Quads50%
Hamstrings45%
Traps35%
Forearms30%
Variations
Conventional DeadliftTrap Bar Farmer Carry
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