Intermediate
TRAP BAR DEADLIFT
Upper legs
Body Part
Glutes
Target Muscle
Trap bar
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
2
Step:2 Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
3
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.
4
Step:4 As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
5
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.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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