How to Do Trap Bar Deadlift With High Handles: Muscles Worked & Proper Form

Muscles Worked in Trap Bar Deadlifts

Primary muscles worked:

• Glutes
• Lower Back
• Quads

Secondary muscles worked:

• Adductors
• Trapezius
• Forearm Flexors

How to Do Trap Bar Deadlifts

1. Step into the bar’s opening, and position yourself so that the handles are in line with the middle of your feet.
2. Inhale, bend down and grip the handles.
3. Hold your breath, brace your core slightly, and lift the bar.
4. Lift the bar with a straight back, until you are standing straight.
5. Lower the bar back to the ground with control.
6. Take another breath, and repeat for reps.

Commentary

The trap bar deadlift is a variant of the classic deadlift with a straight bar. By using a trap bar, you will distribute the workload more evenly between hip and knee extensors, which means that your quads will get more work from deadlifts with a trap bar than with a straight bar. Because of more beneficial moment arms, most people are slightly stronger in trap bar deadlifts compared to straight bar deadlifts.

Many models of trap bars have handles in two different heights. Using the higher handles means you will train through a shorter range of motion, but the mobility requirements are not as high.