What muscles does the Trap Bar Deadlift work?

The Trap Bar Deadlift mainly works the glutes, hamstrings and quads.

How many sets and reps of the Trap Bar Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Trap Bar Deadlift?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Trap Bar Deadlift

Stand inside the trap bar, grip the handles, and drive the floor away with hips and shoulders rising together.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Quads
Equipment: Trap bar
Movement: Hinge

How to do the Trap Bar Deadlift

The trap bar deadlift has you stand inside a hexagonal bar and lift it by handles at your sides. Keeping the load in line with your body lets your torso stay more upright, so most people learn it faster than a barbell deadlift, and it uses more of the quads.

Set up

1Stand in the center of the bar with your feet hip width apart.
2Hinge and bend your knees to grip the middle of each handle.
3Lift your chest, flatten your back, and set your hips a little lower than in a conventional deadlift.

The movement

1Brace and pull the slack out of the bar.
2Push the floor away, letting your hips and shoulders rise together.
3Stand tall and squeeze your glutes without leaning back.
4Lower by pushing your hips back and bending your knees together until the plates touch the floor.

Cues

Grip the center of the handles
Push the floor away
Chest proud
Finish tall

Common mistakes

Gripping off center so the bar tilts.: Find the balance point of each handle before you lift.
Sitting so low it becomes a squat.: Set your hips higher, with your shoulders slightly ahead of the handles.
Rounding the back off the floor.: Brace before each rep and lower the load until your back stays flat.

Also works: Spinal erectors, Adductors, Traps, Forearms, Core

Make it easier

Use the raised handles if your bar has them, or start with the Kettlebell Deadlift.

Make it harder

Move to the Barbell Conventional Deadlift, which asks more of your hip hinge and back.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the trap bar is taken or you want a change.

Questions

What muscles does the Trap Bar Deadlift work?: The Trap Bar Deadlift mainly works the glutes, hamstrings and quads.
What equipment do you need for the Trap Bar Deadlift?: A trap bar.
How many sets and reps of the Trap Bar Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Trap Bar Deadlift?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Trap Bar Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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