MOVEMENT GUIDE / TRAP BAR
Trap-bar deadlift
Stand centered in the bar, brace, push the floor away and finish with hips and knees tall.
Target muscles
Glutes, quadriceps and hamstrings; trunk and grip stabilize
Setup
Set your hips and trunk before moving; begin with light resistance.
Perform the move
Stand centered in the bar, brace, push the floor away and finish with hips and knees tall. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Strengthen the back of the thighs for hinging and knee control.
Common mistake
Jerking handles before taking the slack out.
Alternative
Dumbbell Romanian deadlift
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →