Deadlift bar perangkap
Learn how to do Deadlift bar perangkap with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Deadlift bar perangkap 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 Deadlift bar perangkap
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 Deadlift bar perangkap
Equipment
- Trap Bar
Calories Burned Doing Deadlift bar perangkap
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Deadlift bar perangkap
- 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: Deadlift bar perangkap
What muscles does Deadlift bar perangkap work?
Deadlift bar perangkap primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Traps.
How do you do Deadlift bar perangkap 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 Deadlift bar perangkap good for beginners?
Deadlift bar perangkap has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Deadlift bar perangkap?
Deadlift bar perangkap requires: Trap Bar.
What are the benefits of Deadlift bar perangkap?
Deadlift bar perangkap strengthens the Quadriceps, engages the Glutes and Hamstrings and Traps.
What exercises are similar to Deadlift bar perangkap?
Similar exercises to Deadlift bar perangkap include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Deadlift bar perangkap better than Alternating Single-Arm Dumbbell Thruster?
Both Deadlift bar perangkap and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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