Trap Bar Deadlift – Your Guide To Proper Form And Building Strength

Trap Bar Deadlift absolutely is a superior movement to enhance your Glutes. Are you aiming to have outstanding technique and build your Glutes now? Then implement our how to tutorial so that you commence today.

Trap Bar Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Trap Bar or Hex Bar
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Trap Bar Deadlift Procedure

  • Step inside the trap bar, stand perpendicular to the bar with your feet narrow enough that the trap bar will clear you body.
  • Squat down and grasp the trapbars handles at your side.
  • Now, your feet should be flat on the floor, butt down, backstraight and tight with you shoulders back and lats flexed.
  • Feel the weight of the bar in your hand, then tighten your core and pull the bar off the floor and stand straight up.
  • Pause shortly at the top and then lower the bar back to the floor by returning to the starting position.
  • Repeat for your desired reps of trap bar deadlifts.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • QuadricepsSoleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


When you wish to enjoy the highest quality results, you will want to focus on these basic tips. Likewise, if you wish to avoid getting injuries, you will ideally try these tips.

  • Push Your Lifting Close To Failing To Be Able To Enhance The Atrophy Of Your Muscular Tissues. Be sure that you have put in place sufficient safety precautions whenever you’re pushing yourself to within failure.
  • Consume Water. You’ll recover faster and considerably more energy if you intake water while working out.
  • Be Certain That You Arrange Recovery Days. When you still want to exercise, instead of recovery you can incorporate into your program with aerobic. Only remember to allow your muscles to heal, healing is when your muscles grow.
  • Slow All Rep To 4-6 Seconds Each Contraction And Just Under 6 Seconds For The Extension, To Accelerate Your Exercise Session. In order to develop mass, you need to maximize the amount of time under the stress of your primary muscle tissue. Slowing your execution will increase time under strain. Numerous research papers have revealed that just under 6 seconds of extension and contraction is the sweet spot that provides maximum benefit for creating muscle bulk. You want to include this approach now and again, and not anytime you workout.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You have to keep from making these general issues to have quality technique and muscle growth. At the same time, when you steer clear of these issues you will lessen the opportunity of having an injury.

  • It Is Best If You Don’t Neglect Rest Times. Overtraining might actually help make you weakened in lieu bigger.
  • You Must Not Try To Use More Weight Than You Can Do Correctly. You’re going to forfeit your form and can potentially end in an accident when you make an attempt to lift more than you should.
  • You Can’t Make It To Easy. Your primary way to get stronger is to challenge yourself.

To Avoid More Bodybuilding Mistakes Look Here.

Trap Bar Deadlift Recap

Now you should certainly train with trap bar deadlift correctly. Next take advantage of trap bar deadlift as an element of your long term exercise program to grow your Glutes.

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