# Trap Bar Deadlift

URL: https://heatsy.app/ex/trap-bar-deadlift

Also known as: Hex Bar Deadlift, Hex Deadlift, Trap-Bar Deadlift, Hexagonal Bar Deadlift, Diamond 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](https://heatsy.app/ex/deadlift)
- [Trap Bar Romanian Deadlift](https://heatsy.app/ex/trap-bar-romanian-deadlift)