Trap Bar Deadlift
Compound exercise targeting the quads. Hip hinge: push the glutes back with a flat back until you feel the hamstrings, then drive the hips forward to stand.
Muscles worked
- Quads (primary)
- Glutes
- Lower back
Equipment
Barbell
How to do it
- For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Sets and reps to start with
4 sets of 6 reps, 180 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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