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
B
For quads
#19 of 33
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionGood
Loaded stretchGood
ProgressionExcellent
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • ASafety Bar SquatBarbell

Takes

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needed to post
280