Breathing
Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.
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The Trap Bar Deadlift primarily works the quadriceps, with the glutes and hamstrings supporting the movement. It is a strength movement performed with other.
1 / 2How to
Movement instructions
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Lower your hips, look forward with your head and keep your chest up.
Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
At the completion of the movement, lower the weight back to the ground under control.
Technique guidance
Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Trap Bar Deadlift sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
