Fysiqal

Hip Hinge · Beginner

Trap Bar Deadlift

Compound hip hinge exercise using trap bar.
Trap Bar Deadlift demonstration (no audio).
Movement pattern
Hip Hinge
Difficulty
Beginner
Equipment
Trap bar
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Trap Bar Deadlift and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Trap Bar Deadlift

Cues reviewed by Kwabena Osei on

Setup

Stand inside the trap bar's frame, handles at your sides, feet hip-width.

  1. Set your hips as you would for a conventional pull, but the neutral handle position naturally keeps the torso a bit more upright.

  2. Drive through the floor, keeping the handles close to your sides the whole way up.

  3. Stand fully to lockout, same hip-drive finish as a barbell pull.

Common mistakes

  • Treating this exactly like a barbell deadlift and setting the hips too high -- the handle position already reduces lower-back demand, so there's no need to force a conventional bar-over-midfoot position.

  • Shrugging the bar up at the top instead of finishing with hip extension.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (prime mover, moderate emphasis); Semitendinosus (prime mover, moderate emphasis); Semimembranosus (prime mover, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis)

  • Scapula depressionsecondary action

    Trapezius (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.