Reviewed exercise · beginner

Trap Bar Deadlift

A primary hinge movement for glutes, quadriceps.

Equipment

barbell

Typical range

3–10 reps

Also trains

hamstrings, back, core

Set up

Stand centered inside the trap bar and grip both handles evenly.

Execute

Brace and drive through the floor while the handles rise together.

Finish tall and lower by bending the hips and knees under control.

Coaching cues

• Stay centered in the frame.
• Make both handles move together.

Common mistakes

• Starting with the hips shooting up.
• Dropping the bar from the top.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.