Trap-bar Deadlift
Muscle Groups: Hamstrings, Quads, Glutes, Lower Back
Trap-bar Deadlift focuses on Hamstrings, Quads, Glutes, Lower Back, with Lats, Traps, Forearm, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Trap-bar Deadlift with proper form and technique.
- 1
Stand in the center of the trap bar with your feet shoulder-width apart, toes pointing slightly out.
- 2
Bend at your hips and knees, grasp the handles of the trap bar, and keep your back straight.
- 3
Lift the bar by pushing through your heels, extending your hips and knees simultaneously until you're standing tall.
- 4
Lower the bar back to the ground by hinging at your hips and bending your knees, keeping the bar close to your body.
Tips for Success
These tips will help you perform Trap-bar Deadlift safely and effectively while maintaining proper form.
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Keep your back straight and chest up to avoid rounding your spine.
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Engage your core throughout the lift to maintain stability and protect your lower back.
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Avoid overextending your knees; they should stay aligned with your toes during the movement.
Secondary Muscles
While Trap-bar Deadlift primarily targets Hamstrings, Quads, Glutes, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Traps, Forearm, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Trap-bar Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Trap-bar Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
