Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Trap Bar Deadlift, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Hamstrings, Erector spinae, Trapezius |
Setup
The neutral handles keep the load centered, making it more knee-dominant than a barbell pull.
How to do it well
- Stand inside the trap bar
- Brace and push the floor away
- Lock out the hips at the top
Common mistakes
- Rounding the back
- Jerking the bar off the floor
Free programs with Trap Bar Deadlift
- Athletic Strength (3 day)
- Cyclist's Strength (2 day)
- Grappling and Martial Arts Strength (3 day)
- Field and Court Sports Strength (3 day)
- Knee-Friendly Lower Body (3 day)
- Fat Loss: Upper / Lower + Finishers (4 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.