How to do the Trap Bar Deadlift
Stand in the middle of the trap bar with feet hip-width apart.
Bend your knees and hips and grab the handles with a flat back and chest up.
Push the floor away with your legs and lift the bar until your knees and hips are fully extended.
Lower the bar under control the same way.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Quads, Hamstrings, Lower back, Traps
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Trap Bar Deadlift doesn’t suit your gym or your joints.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- How to deadlift: setup, brace, pull and lockoutHow to deadlift with good form: a five-step setup, how to brace and pull, a clean lockout, common mistakes and fixes, and conventional vs sumo vs trap bar.
- Lower back pain after deadlifts: causes and what to doLower back pain after deadlifts or squats: common causes, when to see a professional, and how to keep training around it while it settles. Red flags included.
