At a glance
- Main muscle
- Glutes
- Also works
- Quads, hamstrings and back
- Equipment
- Barbell
- Rep range in Mitta
- 4 to 8 reps
- Skill level
- Intermediate
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Stand in the middle of the trap bar.
- Extend hips and knees together.
- Neutral back.
Pick a weight you can lift for 4 to 8 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Easier on the back than a conventional deadlift and suited to strength, but situational for hypertrophy.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Deadlift · Barbell · rating B
- Leg Press · Machine · rating A
- Romanian Deadlift · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the trap bar deadlift.
Let Mitta set the weight.
Mitta plans the trap bar deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
trap bar deadlift
What muscles does the trap bar deadlift work?
The trap bar deadlift mainly trains your glutes. Your quads, hamstrings and back help.
How many reps of the trap bar deadlift should I do?
Mitta plans the trap bar deadlift at 4 to 8 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the trap bar deadlift?
Good alternatives that train the same muscle are the deadlift, leg press and Romanian deadlift.
Is the trap bar deadlift good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the trap bar deadlift have rating B?
Easier on the back than a conventional deadlift and suited to strength, but situational for hypertrophy.