Trap Bar Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Trap bar
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Hex Bar Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Trap Bar Deadlift
- Stand in the center of the trap bar with your feet shoulder-width apart.
- Bend at the hips and knees to grasp the handles of the trap bar.
- Keep your chest up and back flat as you lift the bar by extending your hips and knees.
- Continue to lift until you are standing upright.
- Lower the bar by bending at the hips and knees, keeping the back straight.
Common Mistakes
- Rounding the back during the lift.
- Bending the knees excessively before lifting.
- Failing to engage the core.
Modifications
- Use lighter weights to practice form before increasing load.
- Perform the exercise with a raised platform to reduce range of motion if necessary.
Tips
- Maintain a straight back throughout the lift to avoid injury.
- Drive through your heels as you lift the weight.
- Engage your core to stabilize your torso.
Trap Bar Deadlift Alternatives
Tags
deadlift
strength
glutes
thighs
core
powerlifting
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