Deadlift (Trap bar)
Trains the hamstrings, with help from the quadriceps, lower back and glutes. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Deadlift (Trap bar)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a hamstrings exercise that is, there are 11 on the Hamstrings page.
Muscles worked
What Deadlift (Trap bar) trains
Technique
How to do the Deadlift (Trap bar)
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the trap bar handles with a neutral grip (palms facing in).
- Engage your core; keep your chest up and your back straight. Push through your heels to lift the trap bar off the floor, extending your hips and knees simultaneously.
- Stand up straight, pulling your shoulders back at the top of the movement.
- Slowly lower the bar back to the floor by bending your hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Ensure your chest remains up and your back stays straight to avoid injury.
- Push through your heels to engage your glutes and hamstrings effectively.
- Avoid locking your knees completely at the top of the movement to maintain tension in your muscles.
Substitutes
Swap Deadlift (Trap bar) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Deadlift (Trap bar) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.