StrengthBeginnertrap bar (hex bar)
Trap Bar Deadlift
A deadlift variation using a hexagonal bar that places handles at your sides. More quad-dominant than a conventional deadlift and easier to learn with a neutral grip.
How to do it
- 1Stand in the center of the trap bar, feet hip-width apart
- 2Hinge down and grip the handles, chest up, back flat
- 3Drive through the floor, extending hips and knees together
- 4Stand tall at lockout, then lower the bar with control
Common mistakes
- Starting with hips too high (turns into a stiff-leg pull)
- Rounding the upper or lower back
- Not centering yourself in the bar
Muscles worked
quadricepsgluteshamstringscoreforearmsupper backlower back
Variations
Easier
Elevated trap bar deadlift (from blocks)
Harder
Conventional barbell deadlift
Used in
Related exercises
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