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June 5, 2023

Exercise: Trap Bar Deadlift

Deadlift back and quad Exercise Example VideoPrimary Muscle

Posterior Chain

Secondary Muscle

Glutes, Lower Back, Back, Calves, Hamstrings

Equipment Needed

Trap Bar

Mechanics Type


Proper Exercise Technique

Step inside the trap bar and reach down and grab the handles and lift the weight.

1. Have your feet about shoulder width apart. You can experiment with wider or narrower stance and pointing toes in or out.

2. Take your head and look up while looking up tighten your upper back and arch your whole spine.

3. The movement should start at your hips. The hips should act like a lever. All the movement should take place here.

Tip 1: Make sure to drop your butt at the beginning of the movement. You don't want to isolate the hamstrings by turning this into a stiff-legged deadlift exercise.

Tip 2: As the weight gets heavier on this exercise you'll need to really focus on keeping your arms straight during the movement. If you bend your arms and bring the biceps in the movement you greatly increase the chance of injury to your biceps.

Note: The trap bar is a great tool to use when teaching younger athletes how to deadlift correctly before moving on to the barbell deadlift.

Trap Bar Deadlift Starting Position
Trap Bar deadlift

Trap Bar Deadlift Finish Position
Trap Bar deadlift

Trap Bar Deadlift Exercise Video


Trap BarDeadlift Quad Back Exercise Video Free Example


Return to the Exercise Video Database Guide

More Quad Exercises

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More Leg Exercises

More Lower Back Exercises



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