Trap Bar Deadlift
How to: Trap Bar Deadlift
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- Standing in the middle of the trap bar, plant both feet on the floor shoulder-width apart. Bend at both the hips and knees and place your hands on the trap bar in a neutral grip (palms facing inwards). Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
- Inhale. Exhale. Using your glutes and hamstrings, push through the heels of your feet to extend your hips and legs to find a neutral standing position, ensuring that you maintain a proud chest and your head is an extension of your spine.
- Inhale. Bend at the hips and, once the bar reaches knee height, bend your knees to return to the starting position, ensuring that your knees remain behind your toes. Once again, ensure that you maintain a proud chest and that your head is an extension of your spine. Repeat for the specified number of repetitions.
Alternative Exercises for Gluteals
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.