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hinge
Trap-Bar Deadlift
Search GoogleTrap-Bar Deadlift is a intermediate hinge exercise using trap bar. It primarily trains glutes and quadriceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- glutes, quadriceps
- Secondary
- hamstrings, back
- Equipment
- trap bar
- Mechanic
- compound
Setup
- — Prepare the trap bar and clear the movement area.
- — Set your stance, grip, and starting position before beginning trap-bar deadlift.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Stand inside the bar, brace, and drive evenly through the floor.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hinge.
- — Stand inside the bar, brace, and drive evenly through the floor.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo trap-bar deadlift
Regressions
- — Supported or reduced-range trap-bar deadlift