Trap Bar Deadlift
Muscles worked: Quads, Glutes (assisted by back, hamstrings, traps, forearms).
How to do it
- For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
- 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.
- At the completion of the movement, lower the weight back to the ground under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Sit between the handles, chest tall
- Friendlier on the back - still brace like it isn't
Logging it
IronPack suggests working in the 4 to 8 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Back Extension - glutes
- Kettlebell Swing - glutes
Track the trap bar deadlift properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.