QuadricepsBeginner

Trap Bar Deadlift

Strength movement using Other.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Glutes, Hamstrings

Movement instructions

1
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.
2
Lower your hips, look forward with your head and keep your chest up.
3
Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4
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.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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