Trap Bar Deadlift

A beginner strength exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the Trap Bar Deadlift

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Trap Bar Deadlift

Questions

What muscles does the Trap Bar Deadlift work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Trap Bar Deadlift good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Trap Bar Deadlift?

Good alternatives that train the quads: Single-Leg High Box Squat, Suspended Split Squat, Weighted Squat or Barbell Side Split Squat.

How many sets and reps of the Trap Bar Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).