Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.

Trap Bar Deadlift

Execution Guide

1
Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
2
Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
3
Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
4
As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
5

Muscle Map

Primary

Secondary

Inactive

TargetLower Body

EquipmentTrap Bar

MET5

Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.

Training Guide

Sets

3–5

Reps

8–12

Rest

60s