Trap Bar Deadlift

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Erector Spinae
• Adductor Magnus
• Biceps Femoris
• Semitendinosus

Holds

• Trapezius
• Latissimus Dorsi
• Flexor Digitorum Superficialis

Equipment

• Trap Bar

Technique

1. Stand in the middle of the bar with feet hip-width and grip the handles.
2. Bend the knees and hips until the back is flat and the chest is up.
3. Push the floor away and stand tall until the hips and knees lock out.
4. Lower the bar under control back to the floor.

Cues

• Keep the bar and your body in one line.
• Brace the core before every pull.

Common mistakes

• Rounding the back.
• Letting the knees cave in.
• Leaning back at the top.

Alternatives

• Deadlift
• Trap Bar Romanian Deadlift