How to Do Trap Bar Deadlifts
Become your strongest self with Zing’s unique Muscle plan. Feel and see your muscles grow as you progress!
Exercise Details
Level
.svg)
.svg)
Intermediate
Primary Skill
Strength
Body Area
Lower body
Required Equipment
.png)
Trap Bar
.png)
Yoga Mat
muscles
.svg)
Primary
Quadriceps
Correct Form
1. Stand inside the trap bar with your feet shoulder-width apart, toes pointing slightly outward.
2. Squat down to grip the either set of handles, taking a deep breath and bracing your core.
3. Lift the bar, keeping your chest up and back straight.
4. Drive through your heels to straighten your knees, squeezing your glutes at the top.
5. Lower the bar back down with control.
Common Mistake
Don't round your back; keep it flat and use your legs to lift the weight.
Pro Tips
1. Ensure full extension of the hips at the top.
2. Use the high handles if your hamstrings struggle to deadlift from the ground.
Alternative Exercises
Quadriceps
Smith Machine Squats
Smith Machine Squats
Beginner
•
Quadriceps
•
Smith Machine
1. Stand under the Smith machine bar. Position it across your upper back, feet shoulder-width apart and then take one step forward.
2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight and chest up.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Smith Machine Wide-Stance Squats
Smith Machine Wide-Stance Squats
Beginner
•
Quadriceps
•
Smith Machine
1. Position the Smith machine bar across your shoulders, one step forward, and take a wide stance with your feet slightly turned out.
2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Hip Abduction
Hip Abduction
Beginner
•
Quadriceps
•
Hip Abduction Machine
1. Sit on the hip abduction machine with your back flat against the pad.
2. Position your legs inside the pads, feet flat on the footrests, knees close together.
3. Push outward against the pads, separating your legs as far as comfortable.
4. Slowly return your legs to the starting position with control.
Cable Hip Adduction
Cable Hip Adduction
Beginner
•
Quadriceps
•
Crossover Cable Machine
1. Attach an ankle strap to the low pulley of a cable machine.
2. Stand with one side next to the cable machine and secure the strap around your other ankle.
3. Keeping your leg straight, pull it across your body toward your other leg.
4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed.
5. Complete the set and alternate sides.
Smith Machine Front Squats
Smith Machine Front Squats
Intermediate
•
Quadriceps
•
Smith Machine
1. Stand under the Smith machine bar. Place the barbell across the front of your shoulders, feet shoulder-width apart.
2. Keep the bar with an underhand grip, elbows forward. Engage your core, keep your chest up, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight and chest up.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Medical. Ball Squats
Medical. Ball Squats
Beginner
•
Quadriceps
•
Wall Ball
1. Stand with your feet hip-width apart, and hold a ball at a hip height with your arms straight.
2. Engage your core, keep your chest up, and push your hips back, lowering into a squat.
3. Lower until your thighs are parallel to the ground, keeping the ball between your legs.
4. Drive through your heels to stand back up, extending your hips at the top.
Explore by Muscle Groups
Explore by Equipment
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
Add extra Zing to your fitness routine
Get your workout plan now
