Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Trap Bar Deadlift

Also called Hex bar deadlift

BarbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes, Hamstrings

Also lower back, traps, forearms

You need

Trap bar

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Stand in the center of the bar
  2. 2Hips down, chest up, grip the handles
  3. 3Push the floor away

Most common mistake

Hips too high, turning it into a stiff-legged pull.

Watch a demo

Good for

  • Top 10 for American football
  • Easy to keep adding weight
  • Carries straight over to American football

Compare with

vs Romanian Deadliftvs Kettlebell Swingvs Walking Lunge
A
For american football
#4 of 35
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 791 study
TransferExcellent
Injury protectionGood
PracticalityStrong

Heavy leg and hip strength with a lower learning curve than the barbell deadlift.

  • Lauersen et al., 2014 · Meta-analysis: Strength training reduced sports injuries to about a third of control rates; stretching showed no protective effect. (Few strength-training trials; results were heterogeneous.)

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNordic CurlBodyweight
  • ANeck Curl & ExtensionOther
  • ABroad JumpBodyweight
  • ABarbell Back SquatBarbell

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