All hamstrings exercisesHamstrings · Gym
Trap Bar Deadlift
Neutral handles and a centered load make this the most spine-friendly heavy pull. Strong posterior-chain builder for anyone who struggles with barbell positioning.
BeginnerTrap bar4 × 5–8
HamstringsTrap bar
Trap Bar Deadlift
Demo · Men’s Health Muscle
How to do the Trap Bar Deadlift
- 1Hips between a squat and a hinge
- 2Chest up, lats tight
- 3Push the floor away
- 4Lock out without leaning back
Benefits of the Trap Bar Deadlift
- Builds strength and size in the hamstrings through a full, controlled range of motion
- Also trains glutes, quads, erectors as supporting movers
- Loads heavy and progresses in small increments, so strength gains are measurable
- Low skill demand — safe to learn early and useful for high-rep volume
Sources
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services