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
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 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