Trap Bar Deadlift
The Trap Bar Deadlift is an excellent and underused deadlift variation.
To be honest, the trap bar deadlift has some incredible benefits for beginner and advanced exercisers alike. As you will learn, it is an incredible movement for lower body strength. It is also easy on the joints.
Every strength trainee should include this lift in their program from time to time!
Muscles Worked in the Trap Bar Deadlift
This deadlift variation is a compound movement which trains a ton of muscles at one time.
- Upper Traps
- Mid and Lower Traps
- Rhomboids
- Lats
- Teres Minor and Major
- Spinal Erectors
- Quads
- Hamstrings
- Glutes
Benefits of the Trap Bar Deadlift
This movement is an excellent exercise to build strength, size and athleticism. Additionally, it is also easy on your joints and lower back.
Here is a comprehensive list of the benefits of the exercise.
- Easy on the Spine
- Easy on the Shoulders
- Great for Quad Strength
- Builds Muscle
- Requires Limited Mobility
- Easy to Learn
- Builds Power
- Builds Strength
- Builds Muscle
- Trains many muscles at once
Despite all these positives, this movement also has some disadvantages for some people.
Disadvantages of the Trap Bar Deadlift
Here are the drawbacks to this exercise.
- It does not improve mobility much
- you cannot perform it in a Powerlifting Meet
- It may not be as good for muscle growth as exercises with a greater range of motion
- It may not be the best exercise for glute and hamstring development
How to Perform the Trap Bar Deadlift
I have included a checklist below to perform this exercise.
- Set up a diamond bar with 45 lb (or lighter plates with the same circumference) plates
- Step inside the bar so your midfoot is in line with the center of the bar
- Place feet at hip width or slightly narrower with feet forward or slightly turned out
- Screw feet into floor by gripping with toes and heels. Distribute weight in mid foot
- Press rib cage down to achieve a neutral spine position
- Tighten lats
- Sit down to bar, only dropping hips as low as you need to to grab the bar
- Without shifting bar forward or back, pull UP on the bar with the upper body to take the slack out
- Pull chest up taught
- Take a stabilizing diaphragmatic breath
- Push knees out
- Push through floor with legs to stand up
- Forcefully extend hips and knees to lockout
To put the bar back down, simply unlock knees and hips and guide bar back to the floor.
Repeat for your desired sets and reps.
Final Thoughts
Honestly, the Trap Bar deadlift is probably the best exercise you are not doing. It is a compound movement that increases size and strength, while sparing the joints and lower back.
What do you think? Do you like this exercise? Let me know in the comment section below.
