# Deadlift (Trap Bar)

> A deadlift inside a hex bar that builds your quads, glutes and back with a more upright torso than a straight bar.

Page: https://fitnessie.app/exercises/trap-bar-deadlift/
Type: Barbell · Hinge
Demo video: https://fitnessie.app/demos/deadlift-trap-bar/0009aaa1a055bd0b.mp4

## How to do it

1. Stand inside the bar with your feet about hip width and in line with the handles.
2. Bend your knees and hips and take the handles with straight arms, shoulders over the handles.
3. Brace and push the floor away.
4. Keep your hips from rising faster than your shoulders.
5. Stand fully tall, then lower the bar under control.

## Key cues

- Feet in line with the handles
- Arms straight
- Shoulders over the handles
- Push the floor away
- Stand tall without leaning back

## Common mistakes

- Bending the elbows
- Hips shooting up first
- Leaning back at lockout
- Handles set at the wrong height for your frame

## Muscles worked

- Primary: Quads, glutes, lower back and hamstrings
- Secondary: Upper back and traps

## Equipment

Trap bar.

## Variations

- [Deadlift (Barbell)](https://fitnessie.app/exercises/deadlift/)
- [Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-deadlift/)
- [Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-deadlift/)
- [Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-deadlift/)

## References

- [StrengthLog: Trap Bar Deadlift](https://www.strengthlog.com/trap-bar-deadlift-benefits/)
- [BarBend: Trap Bar Deadlift](https://barbend.com/trap-bar-deadlift/)
- [Swinton et al. 2011: Straight and hexagonal barbell deadlifts](https://pubmed.ncbi.nlm.nih.gov/21659894/)