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Trap Bar Deadlift
The Trap Bar Deadlift is a strength exercise with a trap bar for your back. Share of the load in the Zulta muscle model: gluteus maximus 23%, spinal erectors (lower back) 12% and quads (vastus lateralis) 11%.
Also known as: hex bar deadlift, trap bar
How to do it
- Step inside a loaded trap bar with the feet hip-width and the handles beside the middle of your feet.
- Push the hips back and bend the knees to grip the handles in the middle, palms facing in.
- Flatten the back, lift the chest and pull the slack out of the bar.
- Push the floor away and stand up tall until the hips and knees are straight.
- Lower the bar back to the floor under control along the same line.
Tips
- Because the load is beside you, you can sit a little lower than in a barbell deadlift.
- Keep the arms straight and let them hang like ropes.
Common mistakes
- Standing too far forward or back so the bar tips.
- Letting the hips shoot up before the bar moves.
- Leaning back at the top.
Muscles worked by the Trap Bar Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The load in line with the body allows more knee bend and less spinal load (Swinton 2011). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Trap Bar Deadlift alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Trap Bar Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and quads (vastus lateralis). The hamstrings (semitendinosus/-membranosus), hamstrings (biceps femoris), quads (vastus medialis) and adductors assist.
Is the Trap Bar Deadlift good for beginners?
Yes. The Trap Bar Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Trap Bar Deadlift?
For example the Barbell Hack Deadlift, Kettlebell Sumo Deadlift and Smith Machine Sumo Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Trap Bar Deadlift harder?
Add weight or reps, or move on to the Barbell Hack Deadlift and Kettlebell Sumo Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
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