Trap Bar Deadlift
beginner Compound
Primary Posterior chain
Secondary
Quads Glutes Hamstrings Core
Equipment
trap bar
Table of Contents
Step inside the trap bar and grip the handles at your sides. Set your back flat and brace your core. Drive through the floor to stand up, keeping the weight centered. Lower with control back to the floor.
Pro Tips
- More upright torso than conventional deadlift — easier on the lower back
- Handles at your sides create a more natural pulling position
- Excellent joint-friendly alternative for older lifters
Variations & alternatives
Useful tools
Programs that use this exercise
Learn more
Track Trap Bar Deadlift in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
