LiftSetsLiftSets / Exercises / Trap Bar Deadlift
Trap Bar Deadlift
Works the quadriceps. Helped by the glutes and hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepsgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Other |
|---|---|
| Level | Beginner |
What to think about
- Bar over the middle of the foot, shins to the bar.
- Flat back, chest up, take the slack out before it leaves the floor.
- Push the floor away, bar stays against the legs.
- Stand tall at the top, no leaning back.
How to do it
- For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat to a Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log Trap Bar Deadlift with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store