Beginner
Trap-Bar Deadlift
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Trap-Bar Deadlift is an extremely effective exercise for building strength and explosive power. It develops the glutes, hamstrings, and back. Trap-bar deadlift can be good for those people who have back issues as it puts less strength on the lumbar spine.
Exercise Instructions
-
Step 1
Stand in the center of the bar and lower your hips until your thighs are parallel to the floor and your knees are slightly bent. Hold your hands firmly. This is your starting position. -
Step 2
Moving with your heels, extend your hips and knees until you stand up. Pause at the top and return the movement back to the starting position.
Muscle Groups
Trap-Bar Deadlift targets Back, Forearms, Glutes, Hamstrings, Quads, Spinal Erectors as seen below.
Exercise Tips
- Keep your back neutral throughout the movement. Avoid rounding your lower back.
- Be sure to focus your weight on your heels. Try not to transfer the center of gravity to the toes.
- Raise your hips up to complete the exercise. Squeeze your buttocks at the top of the movement.
Barbell Deadlift
Advanced
Dumbbell Deadlift
Intermediate
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