Trap Bar Deadlift
Learn how to do Trap Bar Deadlift with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Trap Bar Deadlift is a Trap Bar exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Traps. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Trap Bar Deadlift
A powerful hybrid between a squat and a deadlift that targets your quads, glutes, and posterior chain while reducing stress on the lower back.
💡 Instructions:
Step inside the trap bar and position your feet shoulder-width apart.
Grip the handles firmly and engage your core.
Push through your heels and extend your hips and knees to stand up.
Keep your chest up and back flat throughout the movement.
Lower the bar with control until the plates touch the floor.
⚠️ Common mistakes:
Letting the back round during the lift
Lifting the hips too early (hips shoot up)
Slamming the bar to the ground without control
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Start Free TrialMuscles Worked by Trap Bar Deadlift
Equipment
- Trap Bar
Calories Burned Doing Trap Bar Deadlift
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Trap Bar Deadlift
- Type
- Trap Bar exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Traps
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Trap Bar Deadlift
What muscles does Trap Bar Deadlift work?
Trap Bar Deadlift primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Traps.
How do you do Trap Bar Deadlift correctly?
A powerful hybrid between a squat and a deadlift that targets your quads, glutes, and posterior chain while reducing stress on the lower back. 💡...
Is Trap Bar Deadlift good for beginners?
Trap Bar Deadlift has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Trap Bar Deadlift?
Trap Bar Deadlift requires: Trap Bar.
What are the benefits of Trap Bar Deadlift?
Trap Bar Deadlift strengthens the Quadriceps, engages the Glutes and Hamstrings and Traps.
What exercises are similar to Trap Bar Deadlift?
Similar exercises to Trap Bar Deadlift include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Trap Bar Deadlift better than Alternating Single-Arm Dumbbell Thruster?
Both Trap Bar Deadlift and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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