Trap Bar Deadlift
Hex-bar deadlift. A more upright stance eases the lower-back load. It works mainly the glutes, quads and lower back, with help from the hamstrings, adductors, trapezius and forearm flexors.
In Flawless, a man aged 23–39 reaches Gold, the third of eight ranks, at 2.05× bodyweight (165 kg at 80 kg). For a woman it is 1.45× (87.5 kg at 60 kg).
How to do Trap Bar Deadlift
- Step inside the bar with the handles in line with the middle of your feet, feet about hip width.
- Bend down, grip the handles, lift the chest and flatten the back; take a breath into your belly.
- Push the floor away and stand up in one motion, keeping the hips and shoulders rising together.
- Lower with control by pushing the hips back and bending the knees; the handles make this easier on the lower back than a straight bar.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Primary | Quads | Quadriceps femoris |
| Primary | Lower back | Erector spinae |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Adductors | Adductores |
| Secondary | Trapezius | Trapezius |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- The most weight your body will ever move
- Back, hips and legs in a single lift
- Grip and bracing that hold up everywhere else
Strength standards for Trap Bar Deadlift
| Rank | Men | Women | Man, 80 kg | Woman, 60 kg |
|---|---|---|---|---|
| Bronze | start | start | – | – |
| Silver | 1.35× | 0.95× | 107.5 kg | 57.5 kg |
| Gold | 2.05× | 1.45× | 165 kg | 87.5 kg |
| Platinum | 2.7× | 1.9× | 215 kg | 115 kg |
| Diamond | 3.4× | 2.4× | 272.5 kg | 145 kg |
| Obsidian | 4.25× | 2.95× | 340 kg | 177.5 kg |
| Painite | 5.1× | 3.55× | 407.5 kg | 212.5 kg |
| Antimatter | 6.8× | 4.75× | 545 kg | 285 kg |
Ratios are one-rep max ÷ bodyweight for ages 23–39; kilograms are rounded to 2.5 kg.
Flawless takes your best set of Trap Bar Deadlift, estimates your one-rep max with the Brzycki formula (reps are capped at 12) and divides it by the bodyweight in your profile, so you never have to test a true max. Women’s limits are 30 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
See also: strength rank calculator.
Similar exercises
Questions
What muscles does Trap Bar Deadlift work?
It works mainly the glutes, quads and lower back, with help from the hamstrings, adductors, trapezius and forearm flexors.
How do you do Trap Bar Deadlift?
Step inside the bar with the handles in line with the middle of your feet, feet about hip width. Bend down, grip the handles, lift the chest and flatten the back; take a breath into your belly. Push the floor away and stand up in one motion, keeping the hips and shoulders rising together. Lower with control by pushing the hips back and bending the knees; the handles make this easier on the lower back than a straight bar.
What is a good Trap Bar Deadlift for my bodyweight?
In Flawless, Gold starts at 2.05× bodyweight for men aged 23–39 and 1.45× for women, Diamond at 3.4× and 2.4×. For an 80 kg man that is a 165 kg and a 272.5 kg one-rep max.
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