Trap Bar Deadlift
How to do it
Starting position
- Stand in the center of the trap bar with your feet shoulder-width apart
- Bend forward and grip the trap bar handles with both hands
- Slightly bend your knees and push your hips back
- Keep your chest up, look straight ahead, and keep your spine straight
Movement
- Push the floor away forcefully with your entire foot
- Extend your knees and hips simultaneously to stand up
- Pause briefly once your torso is fully upright
- Slowly push your hips back and return to the starting position
Breathing
Exhale as you stand up and inhale as you lower down
Trainer tips
- Grip the center of the handles
- Maintain a neutral lower back as you stand
Cautions
- If your back rounds, the risk of spinal injury increases, so brace your abs
- If your knees cave inward, it strains the joints, so keep them in line with your toes
- Sitting too deep like a squat
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Quads |
|---|---|
| Secondary muscles | Hamstrings · Lower back · Traps · Forearms · Upper back |
| Equipment |  Trap bar |
| Movement pattern | Hinge |
| Rep range | 5–8 reps |
21 similar exercises
Representative exercise: Conventional Deadlift
- Conventional Deadlift
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- Barbell Hook Grip Deadlift
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- Barbell Deadlift (Front POV)
- Barbell Frog Stance Deadlift
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- StrongMan Deadlift
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- Trap Bar Deadlift from Deficit
- Trap Bar Deadlift from Deficit (Demo 2)
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the trap bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierTrap Bar Deadlift from DeficitHarderTrap Bar Deadlift from Deficit (Demo 2)HarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.