Start
End
LegsBeginnerBodyweight
Trap Bar Deadlift
ديدلفت بالتراب بار
Target Muscles
QuadsGlutesHamstrings
Blue = primary · Gray = secondary
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- 1
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- 2
Lower your hips, look forward with your head and keep your chest up.
- 3
Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- 4
At the completion of the movement, lower the weight back to the ground under control.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
