Trap Bar Deadlift

The trap bar deadlift allows you to lift using raised handles while stepping inside the bar. This gives you the same functional deadlift movement with less low backloading.

The article below discusses everything you need to know about this versatile movement. We provide tips, programming guides, and the main benefits of performing it with other leg workouts below.

How To Do

  1. Set up a trap bar in a suitable padded space. Use the barbell clips for safety when performing the working sets.
  2. Step into the middle of the bar and adopt a shoulder-width stance.
  3. Inhale and engage your core. Ensure your chest is up with your head facing forward.
  4. Hinge at your hips by pushing your glutes back. Imagine you’re sitting down on a chair. At the same time perform a slight knee bend.
  5. Grasp the handles with a neutral grip, palms facing in.
  6. Exhale and pull the bar straight up, driving your feet through the floor. Extend your hips by driving them forward. Straighten your knees at the same time.
  7. Pause briefly as the trap bar reaches hip height.
  8. Inhale and lower the bar back down to the starting position using the same movement pattern.

Tips From Expert

  • Make sure to use bumper plates when lifting. This ensures a higher starting position, making it easier to start the lift.
  • The bar should travel in a straight line as close to your body as possible. Avoid letting it come out from your body to prevent poor posture.
  • Stand directly in the middle of the trap bar so it freely travels up both sides of your body. Adjust your body position when needed if it touches you.
  • If you’re performing the trap bar deadlift as part of a circuit, be careful when stepping out of the bar. Use controlled movements to bring your legs over.

Optimal Sets and Reps

The programming table below gives you a general reference guide. Use it to determine your training volume and frequency for this useful deadlift alternative.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Trap Bar Deadlift

How to Put in Your Workout Split

The trap bar deadlift uses a functional movement pattern that involves several muscle groups. These include the posterior chain muscles which are the ones at the back of your body.

The trap bar handle position reduces lower back stress. This gives you a functional, strength-building exercise that’s better for those with back issues or wanting a smaller intensity.

Program the trap bar deadlift according to these three key ways below:

  • Strength And Power — As a functional, compound exercise, it works well as part of a strength-based workout. It gives you a deadlift variation with less low backloading. Perform it at the beginning of your session before leg exercises such as quad extensions.
  • Bodybuilding — Program it as part of a lower body, pull, or back split. Place it at the beginning of your sessions as part of a 3-day workout split. Pair it with exercises such as walking lunges and wide grip lat pulldowns.
  • General Training — In this case, perform it as part of any general full-body session. Program it before your isolation-type movements. For example, machine exercises such as leg extensions and leg curls.

Once you have your general programming, you can set the training intensity. This is based on your one repetition maximum or 1RM for short. In other words, the amount you can lift for one repetition.

Follow these general guidelines for each training goal:

  • Strength And Power — 80–100% of your 1RM.
  • Hypertrophy — 60–80% of your 1RM.
  • Endurance — 40–60% of your 1RM.

For your strength and power training, rest for 2–3 minutes between sets. For hypertrophy and endurance, rest for 60–90 seconds between sets.

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hamstrings

Your hamstrings are at the back of your upper legs. They consist of three muscle groups. These are the semimembranosus, semitendinosus, and biceps femoris.

As you bring the trap bar up, your hamstrings extend your hips to drive them forward. As you lower the bar, they flex your knees slightly to bring it near the floor.

When performing the trap bar deadlift, the hamstrings show an activation rate of approximately 90–125% EMG. This was specifically found in the biceps femoris. Electromyography measures the electric activity produced by the muscle.

Gluteus

Your gluteus muscles consist of three muscle groups. These are at the back of your upper legs above your hamstrings. They’re the gluteus maximus, gluteus medius, and gluteus minimus.

During the trap bar deadlift, the glutes function alongside the hamstrings to extend the hips as you pull the bar up. This happens when you drive your hips forward to stand straight up.

In the same study that measured hamstring activity, results showed a gluteus activation rate of 80%–110% EMG.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Erector Spinae

Your erector spinae is a group of muscles that span the whole length of your spine. During the trap bar deadlift, the erector spinae contracts to keep an efficient lifting position.

They stop your torso from flexing or extending beyond the normal ranges required. This ensures focus on the primary movers and movement patterns.

Quadriceps

Your quadricep muscles are at the front of your upper legs, They’re directly opposite your hamstrings and perform the opposite movement patterns.

As you pull the trap bar up, your quadriceps function to extend your knees. As you lower the bar down, they perform hip flexion to bring your hips back.

Latissimus Dorsi

Your latissimus dorsi muscles, or lats, are a large upper-back muscle group. They span most of your back musculature, originating from your lower spine and inserting into your upper arms.

When performing the trap bar deadlift, the lats bring your arms back towards your body. This is as you bring the trap bar upwards.

Upper Trapezius

Your upper trapezius muscles, or traps, are the upper portion of your trapezius muscle group. These go from the back of your head to your shoulders and upper back.

As you bring the trap bar up, the upper trapezius muscles stabilize the scapula. This stops them from moving down, helping to maintain the correct arm position.

Middle Trapezius

Your middle trapezius muscles are below your upper trapezius. They also stabilize the scapula, stopping them from moving inwards.

During the trap bar deadlift, the middle traps prevent the scapula from moving inwards. They work alongside the upper traps to ensure the correct arm position.

Wrist Flexors

Your wrist flexor muscles are on the inside of your forearm. They primarily function to flex your fingers and wrists. Alongside this, they maintain grip strength during daily activity and exercise.

Both phases of the trap bar deadlift require the wrist flexors to function correctly. When gripping the bar, they maintain grip strength. This ensures the primary movers can function correctly.

Wrist Extensors

Your wrist extensors are on the outside of your forearm. They primarily function to extend your fingers and wrists. This is the opposite movement of the wrist flexors.

Like the wrist flexors, they maintain grip strength during both phases of the trap bar deadlift.

Gastrocnemius

Your gastrocnemius muscles make up part of your calf. They’re located at the lower half of your back leg and are the larger of the two calf muscles.

When performing the trap bar deadlift, the gastrocnemius muscles make sure that your feet are flat on the ground. This ensures that you maintain the right body position.

Soleus

The soleus is the smaller portion of your calf musculature. It also plays key roles in plantarflexion and lower limb stability

Like the gastrocnemius, it stabilizes the lower body when performing the deadlift. It also keeps the feet flat on the ground.

Equipment

Trap Bar

Trap Bar

This is a versatile type of barbell that helps with deadlifting training and trap exercises. Ensure you lift with a neutral spine and keep your chest up.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Stiff Leg Deadlift

Barbell Squat

Dumbbell Stiff Leg Deadlift

Bodyweight Squat

Donkey Kick

High Knees

Cobra Stretch

Seated Forward Bend

Who Should Do?

Bodybuilders

The trap bar deadlift works several muscle groups in one movement pattern. This means that it’s classed as a compound movement. It works well as part of a leg workout, back workout, or full-body routine. 

Compound movements promote more training intensity and volume. As a bodybuilder, these are key determinants of their resistance training routine when muscle growth is the goal. 

General Gymgoers

Chronic lower back pain is a prevalent issue in today’s society, As a leading cause of disability, treatment costs more than $100 billion just in America.

With a higher grip position and closer bar path, the trap bar deadlift is great for general gymgoers. It provides a compound posterior chain movement with less lower back loading. 

General gymgoers can learn some of the main technique elements before progressing to the traditional deadlift movement. The smaller initial learning curve makes it a great program addition.

Functional Fitness Athletes

As a functional fitness athlete, your training closely mimics everyday activity and exercise. When done regularly, improvements can be seen in both of these. Components such as muscle strength and movement efficiency become better. 

The trap bar deadlift uses a functional movement pattern. Picking something up off the floor requires a hip hinge. Sports such as climbing and rowing use the same muscle groups and require grip strength. 

Who Should Not Do?

Those With Chronic Knee Issues

Chronic knee issues such as osteoarthritis weaken the knee joint and surrounding structures. This typically occurs due to wear and tear on the knee joint. 

The trap bar deadlift uses a certain degree of knee flexion and extension. It requires a large degree of knee stability to support the hamstrings and glutes as the primary movers. 

Therefore, it may not be suitable for these populations. The joint movement and added stress cause Injury to already weakened knee joints. 

Competitive Powerlifters

Competitive powerlifters perform resistance training to improve their main competition lifts. These include the squat, bench press, and the traditional deadlift. 

The trap bar deadlift uses the same movement pattern. However, it starts at a higher position, uses a different grip, and follows a closer bar path.

When trying to improve performance, training that closely mimics the same movement patterns should be prioritized. This helps to develop efficient movement patterns during performance. In this case, performing the traditional deadlift is much more appropriate.

The trap bar deadlift may be used on occasions where the traditional movement is not possible. 

Benefits Of The Trap Bar Deadlift

Builds Strength

A good strength level means the body is efficient at working against resistance. This is determined by multiple components such as movement efficiency, balance, coordination, and force generation. 

For the body to improve these components of strength, a suitable resistance training stimulus is needed. The intensity allows the body to adapt to the stimulus and improve to better deal with it the next time. 

Despite the higher starting position, the trap bar deadlift provides a suitable resistance training intensity. It requires balance, coordination, and an efficient movement pattern for correct performance. When performed with enough training volume, this can build strength. 

Less Lower Back Loading

Resistance training causes lower back stress even when performed correctly. The lower back must work against resistance to perform the correct movement patterns. Following the correct form and limiting mistakes helps to reduce this. 

Because of the higher starting position and closer bar path, the degree of lower back movement is much less. Compared to the traditional deadlift, this gives you a movement with less lower back loading. 

Increases Muscle Growth

Muscle growth is determined by several key factors. Of these, a suitable protein intake and enough training volume are key contributors. Getting these correct ensures that a lot of the hard work is accomplished when muscular hypertrophy is the main goal. 

As a compound movement, the trap bar deadlift promotes a large amount of training volume. It works at least 11 key muscle groups throughout the body. Because of this, it’s a great movement to program for muscle growth due to the increased volume. 

Frequently Asked Questions

Is a trap bar good for deadlifts?

The trap bar is a deadlift alternative that uses a higher starting position. It’s a good variation that can be used as part of your program. However, it doesn’t work on the bottom portion and uses a different bar path.

What is the difference between a trap bar deadlift and a regular deadlift?

The trap bar deadlift uses a hexagonal bar shape, allowing you to stand in the middle of the bar. The handles extend upwards, meaning you start from a higher position and use a neutral grip.

What muscles does a trap bar deadlift work?

The trap bar deadlift works the hamstrings and the glutes as the primary movers. Secondary movers include the erector spinae, trapezius, quadriceps, lats, wrist flexors, wrist extensors, gastrocnemius, and soleus muscles.

What are the disadvantages of trap bar deadlifts?

The main disadvantage is that they aren’t as good for competitive powerlifters. This is because they use a different starting position and loading pattern. Other than this, they’re a great deadlift variation.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Nuzzo, J.L., Pinto, M.D., Kazunori Nosaka and Steele, J. (2023). Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Medicine. [online] doi:https://doi.org/10.1007/s40279-023-01937-7.
  3. Rodgers, C.D. and Raja, A. (2023). Anatomy, Bony Pelvis and Lower Limb, Hamstring Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK546688/.
  4. Andersen, V., Fimland, M.S., Mo, D.-A., Iversen, V.M., Torbjørn Vederhus, Lars, Nordaune, K.I. and Saeterbakken, A.H. (2018). Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study. The Journal of Strength and Conditioning Research, [online] 32(3), pp.587–593. doi:https://doi.org/10.1519/jsc.0000000000001826.
  5. Adel Elzanie and Borger, J. (2023). Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538193/#:~:text=The%20gluteal%20muscles%20are%20a,the%20buttock%20and%20hip%20area.
  6. Henson, B., Kadiyala, B. and Mary Ann Edens (2023). Anatomy, Back, Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537074/.
  7. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513334/.
  8. Jeno, S.H. and Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/.
  9. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  10. Erwin, J. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Joint. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534779/.
  11. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  12. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb, Gastrocnemius Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK532946/.
  13. Binstead, J.T., Munjal, A. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Calf. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK459362/.
  14. None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
  15. Tataryn, N., Simas, V., Catterall, T., Furness, J. and Justin (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, [online] 7(1). doi:https://doi.org/10.1186/s40798-021-00306-w.
  16. DeSimone, G.T. (2022). SHAREABLE RESOURCE. ACSMʼs Health & Fitness Journal, [online] 26(4), pp.4–4. doi:https://doi.org/10.1249/fit.0000000000000785.
  17. Michaud, F., Manuel Pérez Soto, Urbano Lugrís and Cuadrado, J. (2021). Lower Back Injury Prevention and Sensitization of Hip Hinge with Neutral Spine Using Wearable Sensors during Lifting Exercises. Sensors, [online] 21(16), pp.5487–5487. doi:https://doi.org/10.3390/s21165487.
  18. Geerte, N., Kasper Soekarjo, Van, J. and Orth, D. (2022). Reliability and Validity of Functional Grip Strength Measures Across Holds and Body Positions in Climbers: Associations With Skill and Climbing Performance. Research Quarterly for Exercise and Sport, [online] 94(3), pp.627–637. doi:https://doi.org/10.1080/02701367.2022.2035662.
  19. Sen, R. and Hurley, J.A. (2023). Osteoarthritis. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK482326/.
  20. Ferland, P.-M., Pollock, A., Swope, R., Ryan, M., Reeder, M., Heumann, K. and Comtois, A.S. (2020). The Relationship Between Physical Characteristics and Maximal Strength in Men Practicing the Back Squat, the Bench Press and the Deadlift. International journal of exercise science, [online] 13(4), pp.281–297. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039481/.
  21. Burns, G., Kozloff, K.M. and Zernicke, R.F. (2019). Biomechanics of Elite Performers: Economy and Efficiency of Movement. [online] ResearchGate. Available at: https://www.researchgate.net/publication/338940906_Biomechanics_of_Elite_Performers_Economy_and_Efficiency_of_Movement.
  22. DeSimone, G.T. (2016). SHAREABLE RESOURCE. ACSMʼs Health & Fitness Journal, [online] 20(5), pp.3–4. doi:https://doi.org/10.1249/fit.0000000000000230.
  23. Plotkin, D., Coleman, M., Derrick Van Every, Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
  24. Ross, R., Han, J. and Slover, J. (2023). Chronic Lower Back Pain in Weight Lifters. JBJS Reviews, [online] 11(6). doi:https://doi.org/10.2106/jbjs.rvw.22.00228.
  25. SCHOENFELD, B.J., CONTRERAS, B., KRIEGER, J., GRGIC, J., DELCASTILLO, K., BELLIARD, R. and ALTO, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine & Science in Sports & Exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.
  26. Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. and Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.949021.
  27. Paoli, A., Gentil, P., Moro, T., Marcolin, G. and Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.01105.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement