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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsgluteslatslower backteres majortrapezius
Deadlift - (Trap Bar)
Step inside hex bar. Squat/Hinge down to grab handles. Stand up. Keep chest tall. Safer on lower back than straight bar.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
trap bar
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand in the center of the trap bar with your feet hip-width apart.
- Bend your knees slightly and hinge at your hips to lower your body down to the handles.
- Step 2Grip the Handles
- Bend down and grasp the handles of the trap bar with both hands.
- Ensure your grip is neutral, with your palms facing each other.
- Step 3Position Your Body
- Keep your feet flat on the ground and your back straight.
- Engage your core and look forward to maintain proper alignment.
- Step 4Lift the Bar
- Push through your heels and extend your hips and knees simultaneously to lift the trap bar.
- Keep the bar close to your body as you rise, maintaining a straight back.
- Step 5Stand Tall
- At the top of the lift, stand tall with your shoulders back and chest up.
- Avoid leaning back at the top; maintain a neutral spine.
- Step 6Lower the Bar
- Begin lowering the trap bar by hinging at your hips and bending your knees.
- Keep your back straight and control the descent until the bar reaches the ground.
- Step 7Repeat
- Repeat the lift and lower for the desired number of repetitions, focusing on maintaining good form throughout.
- Step 8Finish the Exercise
- After completing your reps, carefully put the trap bar down.
- Stand upright and ensure your back remains straight as you step away.