Barbell exercise

Trap Bar Deadlift (Barbell) form, muscles worked, and workout tracking

The trap bar deadlift is a deadlift performed standing inside a hexagonal bar with neutral-grip handles, distributing the load across the quadriceps, glutes, hamstrings, and back with a more upright torso than a straight-bar pull. Lifters and athletes use it to build total-body pulling strength and power with lower spinal stress, and its easy-to-learn setup makes it a common first deadlift variation for beginners.

Trap Bar Deadlift (Barbell) illustration

How to do Trap Bar Deadlift (Barbell)

  1. 1Step inside the trap bar with your feet hip-width apart, centered between the handles.
  2. 2Hinge down by pushing your hips back and bending your knees, gripping the handles at their midpoint with arms straight.
  3. 3Take a deep breath, brace your core, and set your chest up so your spine is neutral.
  4. 4Drive through the whole foot to stand, extending hips and knees together; avoid letting your hips rise faster than your shoulders.
  5. 5Stand tall at lockout without leaning back, then hinge and bend your knees to lower the bar under control to the floor before the next rep.

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Track Trap Bar Deadlift (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.