Muscles worked
What the trap bar deadlift trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Load it evenly. Set the bar on the floor and load it one plate at a time, alternating sides, so it does not tip. Check what your bar weighs, since trap bars vary by model.
- 02
Pick the handles. Use the low handles for a full range. The high handles shorten the pull and are a good start if you cannot reach the low ones with a flat back.
- 03
Step in and center. Stand in the middle of the bar with feet about hip width apart, so the handles line up with the middle of your feet, not your toes or heels.
- 04
Grip. Hinge at the hips, bend your knees and grab the center of each handle with a full grip, so the bar balances front to back.
- 05
Set your position. Hips above your knees and below your shoulders, chest up, back flat, eyes looking a few feet ahead on the floor.
- 06
Brace. Take a big breath into your belly, tighten your trunk as if bracing for a punch, and pull your shoulders down so the slack comes out of your arms.
Step by step
How to do the trap bar deadlift
- 01
Push the floor away. Drive through your whole foot and straighten your knees. Your hips and shoulders rise at the same rate, so your back angle holds as the bar leaves the floor.
- 02
Drive the hips through. Once your hands pass your knees, push your hips forward to stand up. Keep your arms straight and long; they only hold the bar.
- 03
Stand tall. Finish with knees and hips straight and glutes squeezed, standing upright with your ribs down. Do not lean back or shrug at the top.
- 04
Lower under control. Reverse the way up: push your hips back and bend your knees together, keeping your back flat and the handles at your sides all the way down.
- 05
Reset. Set the plates on the floor without bouncing. Take a fresh breath and brace again before the next rep.
Cues to say in your head
- Handles at midfoot
- Chest up, back flat
- Push the floor away
- Hips and shoulders together
- Stand tall, squeeze glutes
- Hips back, knees bend
Fix these first
Common mistakes
Standing off center in the bar
Line the handles up with the middle of your feet. Too far forward or back and the bar tips and drags you out of position.
Squatting it with hips too low
Keep your hips above your knees at the start. Dropping into a deep squat does not help: your hips usually just rise first once the bar breaks off the floor.
Hips shooting up first
Push with your legs so your hips and shoulders rise together. If your hips rise and the bar stays down, the weight is too heavy or your brace is too loose.
Rounding the back
Brace before every rep and keep your chest up. If your back rounds off the floor, lighten the load or switch to the high handles.
Leaning back at the top
Stop when you are standing straight with glutes squeezed. Leaning back loads the lower back and adds nothing to the lift.
Bending the arms
Keep your elbows straight and let the bar hang. Pulling with bent arms strains the biceps and does not help you lift more.
Stay safe
To miss a rep, set the bar back down under control: you are standing inside it, so you are never pinned. Pick a load you can lift with a flat back, and stop the set when your back starts to round or your hips rise before the bar. Only drop the bar if you use bumper plates and have clear space around you, and step out of the bar carefully after the set. If you feel sharp pain in your back, hips or knees, stop and get it checked by a qualified professional before you load it again.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 3 to 5 | 80–90% 1RM | 2 to 4 min |
| Muscle | 3 to 4 | 6 to 10 | 67–80% 1RM | 2 to 3 min |
| Technique | 3 to 4 | 5 | 50–65% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–173lb
3 to 4 sets of 6 to 10 reps, 2 to 3 min rest. Keep every rep strict. Stop the set when your back position starts to slip, not at true failure.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Trap Bar Deadlift questions
What muscles does the trap bar deadlift work?
Mainly the glutes, quads and hamstrings, with the lower back and adductors helping. Your upper back, traps, grip and abs hold everything steady under the load.
Is a hex bar deadlift the same as a trap bar deadlift?
Yes. Hex bar and trap bar are two names for the same hexagon shaped bar you stand inside, so the lift and the technique are the same.
Trap bar vs conventional deadlift: which is better?
Neither is better for everyone. The trap bar keeps the load at your sides, so you start with your hips lower, tend to use more quads and usually find it easier to learn, while the conventional deadlift puts more work on your back and hamstrings. Many lifters use the trap bar as their main pull.
Is the trap bar deadlift easier on your back?
For many people, yes. Because the weight sits in line with your body instead of in front of your shins, you can stay more upright, which tends to ease the load on your lower back. Your back still works hard, so a flat back and a good brace still matter.
Should I use the high or low handles?
Use the low handles for a full range of motion if you can reach them with a flat back. The high handles shorten the pull, which suits beginners, lifters with limited hip mobility and heavier overload work.
How much does a trap bar weigh?
It depends on the bar. Many weigh roughly 45 to 65 pounds, but some are lighter or heavier, so check the label or ask your gym before you count your total.
Train in Protocol
Log your trap bar deadlift by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.