How to Do Trap Bar Deadlift

Trap Bar Deadlift is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Trap Bar Deadlift

  1. 01Step into the center of the trap bar and place your feet hip-width apart.
  2. 02Hinge at the hips and grip the handles firmly with your palms facing your body.
  3. 03Flatten your spine and retract your shoulder blades while pulling the slack out of the bar.
  4. 04Drive through your mid-foot to stand upright, finishing with your hips fully extended.
  5. 05Lower the hex bar by hinging at the hips until the plates touch the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Trap Bar Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Push your knees outward against your forearms if they begin to collapse inward during the initial pull from the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Trap Bar Deadlift questions

What muscles does Trap Bar Deadlift work?

Trap Bar Deadlift is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Trap Bar Deadlift correctly?

Step into the center of the trap bar and place your feet hip-width apart. Hinge at the hips and grip the handles firmly with your palms facing your body. Flatten your spine and retract your shoulder blades while pulling the slack out of the bar. Drive through your mid-foot to stand upright, finishing with your hips fully extended. Lower the hex bar by hinging at the hips until the plates touch the floor.

What is the A90 coach tip for Trap Bar Deadlift?

Push your knees outward against your forearms if they begin to collapse inward during the initial pull from the floor.

Is Trap Bar Deadlift suitable for beginners?

Trap Bar Deadlift is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Trap Bar Deadlift?

No. Trap Bar Deadlift is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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