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Back · Trap Bar
Trap Bar Deadlift
Trap Bar Deadlift is an intermediate compound strength exercise that works the spine (back), with the hamstrings, traps and forearms assisting. It needs a trap bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Trap Bar
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Traps · Trapezius
- Forearms · Brachioradialis
How to do Trap Bar Deadlift
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the trap bar handles with a neutral grip (palms facing in).
- Engage your core; keep your chest up and your back straight. Push through your heels to lift the trap bar off the floor, extending your hips and knees simultaneously.
- Stand up straight, pulling your shoulders back at the top of the movement.
- Slowly lower the bar back to the floor by bending your hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.
Form tips
- Ensure your chest remains up and your back stays straight to avoid injury.
- Push through your heels to engage your glutes and hamstrings effectively.
- Avoid locking your knees completely at the top of the movement to maintain tension in your muscles.
Trap Bar Deadlift alternatives
More spine exercises
Trap Bar Deadlift FAQ
What muscles does Trap Bar Deadlift work?
Trap Bar Deadlift mainly works the spine in the back (Erector Spinae, gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings, traps and forearms work as secondary muscles.
What equipment do you need for Trap Bar Deadlift?
You need a trap bar.
How many sets and reps of Trap Bar Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Trap Bar Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Trap Bar Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Trap Bar Deadlift?
Other exercises for the spine include Band Deadlift, Good Mornings Barbell, 45 Degree Hyperextension Arms to Chest and 45 Degree Hyperextension (Arms in Front of Chest).
For developers
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