Deadlift (Trap Bar)
A deadlift variation using a trap bar (hex bar) that allows for a more upright torso position and places emphasis on the quadriceps.
Instructions
- For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Tips
- Stand with feet shoulder-width apart inside the trap bar.
- Keep your torso more upright than in a conventional deadlift.
- Drive through your heels for better leg activation.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 5 | 5 reps | 50 kg | 35 kg |
| Build muscle | 5 | 8 reps | 45 kg | 32.5 kg |
| Build endurance | 5 | 10 reps | 35 kg | 22.5 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
beginner strength
expert strength