Trap bar deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Trap Bar

Primary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Brachioradialis

How to do it

1. 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).
2. 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.
3. Stand up straight, pulling your shoulders back at the top of the movement.
4. 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.