LEGS · COMPOUND
Trap Bar Deadlift
A deadlift variation using a trap bar and centered load position.
Primary musclesGlutes, Quads, Hamstrings
Secondary musclesBack, Core, Forearms
EquipmentTrap bar
DifficultyBeginner · Hinge
How to perform
- Stand centered in the trap bar with feet stable.
- Brace and push through the floor to stand tall.
- Lower the handles under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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