Deadlift (Trap bar)
Complete guide to Deadlift (Trap bar). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires trap bar. Step-by-step instructions and expert tips.
How to Perform Deadlift (Trap bar)
Add the appropriate amount of weight to a trap bar and stand inside it with your feet hip-width apart.
Hinge at the hips and grab the handles, keeping your back flat and chest up.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall, keeping the bar close to your body and exhale.
Hinge at the hips and bend your knees to lower the bar back to the floor and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |