Trap Bar Deadlift
The trap bar deadlift is a hip hinge exercise that primarily trains the quads, glutes and hamstrings, with the traps, erector spinae and forearms assisting. Equipment: barbell. Suited to beginner lifters.
- Primary muscles
- Quads, Glutes And Hamstrings
- Secondary muscles
- traps, erector spinae and forearms
- Muscle group
- legs
- Equipment
- barbell
- Movement pattern
- Hip Hinge
- Difficulty
- Beginner
- Also searched as
- hex bar deadlift, trap bar deadlifts, trap bar dl
Complete trap bar deadlift guides
- Proper formTrap Bar Deadlift: Proper Form, Step by StepClear, evidence-aware guide to trap bar deadlift form: setup, execution cues, breathing, tempo, common mistakes and fixes. Safety-first, practical coaching cues.
- Muscles workedTrap Bar Deadlift: Muscles Worked and Solid AlternativesClear, evidence-aware summary of which muscles the trap bar deadlift trains, where it fits in a program, and 3–4 practical alternatives for equipment, injury, or plateau reasons.
- Sets and repsHow Many Sets and Reps for the Trap Bar Deadlift?Evidence-based set, rep, and frequency ranges for trap bar deadlifts by goal (strength, hypertrophy, endurance), week-to-week progression, and clear signals for when to add weight or reps.
- Common mistakesThe Most Common Trap Bar Deadlift Mistakes (and How to Fix Them)Identify and fix the 6 most common trap bar deadlift mistakes—why they happen, what they cost (strength or injury risk), and one concrete, evidence-aware fix for each.
- At-home alternativesTrap Bar Deadlift Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the trap bar deadlift using bodyweight, dumbbells, or bands — what each keeps, what it loses, and when to visit a gym.
Related exercises
Train the same muscles or the same movement pattern.
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