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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

Trap bar setup →
How to do itPicture · 3 steps
  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
A
For football
#9 of 23
See the full list →
Research
75
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 751 study
Transfer · 45%4/5
Injury protection · 30%4/5
Practicality · 25%4/5

A strength base with a lower learning curve than the barbell deadlift.

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

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SBulgarian Split SquatDumbbell
  • ARomanian DeadliftBarbell

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