glutesbarbell
trap bar deadlift
trap bar deadlift is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
Step 2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
Step 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.
Step 4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
Step 5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadricepslower back
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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