How to improve trap bar deadlift? Alternatives to the Trap Bar Deadlift

The trap bar deadlift is a fantastic workout to use. It’s a cross between a squat and a deadlift. The bar is obviously deadlifted off the floor with the bar in your hands, but the movement pattern is more akin to a squat. This allows you to achieve a more pronounced knee angle than with traditional deadlifts.

How to improve trap bar deadlift?

The trap bar deadlift is a fantastic workout to use. It’s a cross between a squat and a deadlift. The bar is obviously deadlifted off the floor with the bar in your hands, but the movement pattern is more akin to a squat. This allows you to achieve a more pronounced knee angle than with traditional deadlifts.

As a result, the trap bar puts more strain on the quadriceps than a straight bar would. The trap bar deadlift can be used to strengthen the quads, hamstrings, glutes, abs, lower back, forearms, and traps. As a result, it is possibly the most efficient exercise available.

The Trap Bar Deadlift has a lot of advantages.

I strongly advise you to include the trap bar deadlift in your training regimen if you haven’t already.

Here’s a quick rundown of the trap bar deadlift’s advantages:

  • It works practically every muscle in the body.
  • When compared to ordinary deadlifts, this exercise causes higher quad activation.
  • Because of the more upright torso angle, there is less tension on the lower back.
  • It necessitates more force than traditional deadlifts.
  • When compared to deadlifts, this exercise produces higher peak power outputs.
  • When compared to straight bar deadlifts, this allows you to attain higher bar speeds.
  • The trap bar deadlift is fantastic, but it might be even better with a minor tweak.
The Trap Bar Deadlift has a lot of advantages.

The efficiency of an exercise is increased by matching the resistance profile of the activity to the strength curves of the exercising muscles. It allows you to put your muscles to the test across their whole range of motion. This results in a higher stimulation throughout a wider range, which leads to larger gains.

Trap Bar Deadlift Muscles Worked

Sumo deadlifts, clean deadlifts, and even standard barbell deadlifts engage many of the same muscular areas as trap bar deadlifts. While the trap bar deadlift is similar to most pulling exercises, it has certain unique muscle demands.

Trap Bar Deadlift Muscles Worked


The glutes, which are a crucial muscle group in total athletic performance, lower body strength, and power, are successfully targeted by the trap bar deadlift. In the trap bar deadlift, your hips are often situated in an advantageous posture, allowing your glutes to contract hard on each rep.


The trap bar deadlift, however, works the hamstrings to a lesser extent than the Romanian or conventional deadlifts. The hamstrings are not as taxed as the quadriceps because to the increased knee flexion, but they are still a major muscle group.


The trap bar deadlift is a deadlift variation that emphasises the quadriceps (as well as in the sumo deadlift). The quads are stressed during the lift more than in a normal or stiff-legged deadlift because of the increased knee flexion throughout the set up. More knee flexion allows a lifter to maintain a more upright torso position, reducing hamstring and lower back strain (in comparison to the conventional deadlift).

How to Do a Deadlift with a Trap Bar

Because of the trap bar’s unique shape, you can place the weight closer to your centre of mass. You can boost your leverage and maintain a more upright posture by standing within the frame rather than behind a traditional barbell.

How to Do a Deadlift with a Trap Bar

Step 1 — Set up and brace trap bar deadlifts

To begin, stand with your feet hip-width apart and your toes pointed forwards. The grips should be directly aligned with your feet. Allow your knees to track forwards as needed as you hinge down to grab the barbell. To create tension, grip the bar tightly, press your shoulder blades down and back, and take a deep belly breath.

Step 2 — Trap bar deadlift final position (push through the floor)

By pushing straight down with your legs, you can break the barbell off the floor. Allowing your hips to rise faster than your shoulders is a bad idea. With the bar in your hands, fully stand up and halt. Your shoulders should be down, your pelvis neutral, and the load equally distributed throughout your body at the height of the exercise.

How to get a better deadlift with a trap bar

The trap bar is the movement to use if you want to improve lower body strength, deadlift performance, and athletic performance. It’s an excellent deadlift modification for lowering injury risks while simultaneously increasing strength and performance.

Coaches and athletes can use the three sets, reps, and weight (intensity) guidelines below to appropriately programme the trap bar deadlift for the training goal. Please keep in mind that the following rules are only intended to provide coaches and players with general programming suggestions.

How to get a better deadlift with a trap bar

To Strengthen and Improve Technique

Beginner lifters who lack postural awareness for more advanced actions like sumo and conventional deadlifts might employ the trap bar deadlift. The trap bar deadlift can be a significant asset in the instructional process for younger lifters because of the limited range of motion and more natural upright position in the trap bar deadlift set up.

Begin by programming 3–4 sets of 8–10 repetitions at a controlled tempo (focused on appropriate eccentric/lowering of the weight), resting as needed.

Muscle Growth

Because of the huge amounts of loading that may be used, the trap bar deadlift is a wonderful approach to add general hypertrophy to the lower body, back, and torso. The trap bar is an excellent go-to if you want to increase lower body mass but aren’t concerned with powerlifting performance.

Start with 3–5 sets of 6–10 repetitions with moderate to high loads, or 2–4 sets of 12–15 repetitions with moderate loads to near failure, with rest periods of less than 90 seconds.

To Boost Your Strength

The trap bar deadlift is probably best used for strength development. The exercise is simple to learn and load, and it’s a wonderful method to change up the deadlift pattern to focus more on the quads than regular barbell pulling.

Athletes can generally lift slightly more weight than they can for a regular deadlift, making this an excellent technique to tax a lifter’s neurological systems while putting less stress on the lower back.

Begin by doing three to five sets of three to five repetitions with a moderately heavy weight, resting as needed.

Variations on the Trap Bar Deadlift

While the trap bar deadlift is a fantastic exercise in and of itself, there are lots of different options and adaptations available for coaches and athletes to improve their strength and performance.

Variations on the Trap Bar Deadlift

Deadlift with a Deficit Trap Bar

Standing on a pair of weight plates or a small riser box, perform the deficit trap bar deadlift. You can extend your range of motion for more increases in the quads and hips by executing deadlifts from a deficit. Deficit pulls can also aid in the development of power off the ground.

Deadlift with a Jumping Trap Bar

Jumping deadlifts with a trap bar can be a fun way to add some extra plyometric work to your workout. Standard trap bar pulls with a tiny hop at the top can assist synchronise your lower body mechanics and make you more explosive, albeit you’ll need to use slightly fewer weights.

Deadlift with Accommodating Resistance on a Trap Bar

The trap bar deadlift’s training effects can be slightly varied by adding accommodating resistance in the form of bands or chains. This can be done by some lifters to boost their force generation rate (when lighter loads are used and speed is of the highest priority).

Deadlifts with a Tempo Trap Bar

Tempo training with the trap bar deadlift is a great technique to increase time under strain, improve positional awareness, and provide a training stimulus that doesn’t require any more weight. This can help you improve your technique, strength in specific positions, and coordination.

Alternatives to the Trap Bar Deadlift

If you want to develop your lower body strength, athletic performance, and deadlift capacity but can’t execute trap bar deadlifts, add the trap bar deadlift alternatives below to your training routine.

Alternatives to the Trap Bar Deadlift

Deadlift Sumo

Because of the hip and knee angles in the setup and pull, the sumo deadlift is a viable alternative to the trap bar deadlift. While the sumo deadlift has a wider stance, the quadriceps and glutes are worked to a greater extent than in a traditional deadlift – a characteristic that is also evident with the trap bar.

Deadlift using Dumbbells

The dumbbell deadlift is a good alternative to the trap bar deadlift if you want to improve muscular coordination, stimulate new muscle fibres, and test movement patterning on a more unilateral basis.

A lifter’s pulling strength or coordination may be asymmetries in barbell or trap bar deadlifts, causing the barbell or trap bar to spin or twist the lifter as they descend or climb. The inclination to list to one side is reduced when each hand has its own weight.

Deadlift (Clean)

The clean deadlift is a version of the deadlift used primarily in Olympic weightlifting training to improve an athlete’s positional pulling strength for the clean. In the clean deadlift, the athlete’s hips tend to start lower than in a traditional deadlift, similar to the trap bar deadlift. The clean deadlift, like the trap bar deadlift, can improve glute, hamstring, and quadriceps strength.

F.A.Q how to improve trap bar deadlift:

Can you deadlift more with a trap bar?

Although the weights are similar in both movements, most people can deadlift more weight with a trap-bar, especially when using the high handles. While both deadlifts develop the hip hinge pattern, the trap bar deadlift has a slightly higher peak spine and hip moment and the barbell deadlift has a slightly higher peak knee moment.

Why is trap bar deadlift harder?

The weight path is rather straight when performing a trap bar deadlift. In comparison to a barbell deadlift, this makes it somewhat easier to complete. You can also add more power to your exercises and potentially lift more weight than you could with a barbell.

How much does trap bar add to deadlift?

Finally, a quote from the study on peak joint moments in both conventional and trap bar deadlifts: The weights used were all based on the subjects’ traditional deadlift maximums. With a trap bar, they were able to deadlift 8.4% more weight.


The trap bar deadlift is an excellent way to increase lower-body strength, improve pulling performance, and improve athletic performance.

The trap bar deadlift is not only a terrific exercise for athletes, but it’s also one of the greatest pulling variations for beginners, regular gymgoers, and advanced gymgoers.

And this article will help you answer the following questions about how to improve trap bar deadlift:

  • trap bar deadlift muscles worked
  • trap bar deadlift benefits
  • heavy hex bar deadlift
  • hex bar deadlift vs barbell deadlift
  • is hex bar deadlift easier
  • hex bar deadlift strength standards
  • are hex bar deadlifts safer
  • trap bar deadlift men’s health

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

Related Articles

Leave a Reply

Your email address will not be published.

Back to top button