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Michael K.

What Is A Good Trap Bar Deadlift? Strength Standards Explained

Whether you have just started out or are an experienced lifter, the question always arises: What is a good or even great trap bar deadlift? The truth is that the answer can vary a lot by gender, weight, and age. In this guide, we will break down all these strength standards and give you some useful training tips.

what is a good trap bar deadlift

What Is A Good Trap Bar Deadlift? All Strength Standards

Male Trap Bar Deadlift Standards (lbs)

General Standards

Strength LevelWeight
Beginner200 lb
Novice276 lb
Intermediate368 lb
Advanced473 lb
Elite586 lb

Bodyweight Ratio

Strength LevelBodyweight Ratio
Beginner1.00x
Novice1.50x
Intermediate2.00x
Advanced2.75x
Elite3.25x

By Bodyweight

Bodyweight (lbs)BeginnerNoviceIntermediateAdvancedElite
110120172236311392
120135190258335419
130150208278359445
140165225298381470
150179241316402494
160192257335423516
170206272352442538
180219287369461559
190231302385479579
200244316401497598
210256329417514617
220267343432531635
230279356446547653
240290368460562670
250301380474578686
260312392487592702
270322404500607718
280332416513621733
290342427526635748
300352438538648763
310362449550661777

By Age

Age (years)BeginnerNoviceIntermediateAdvancedElite
15170235313403499
20195269358461571
25200276368473586
30200276368473586
35200276368473586
40200276368473586
45190261349449556
50178245327421522
55165227303390483
60150207276356441
65136187250321398
70122168224288357
75109150200258320
8097134179231286
8587120161207256
9079108145186231

Female Trap Bar Deadlift Standards (lbs)

General Standards

Strength LevelWeight
Beginner103 lb
Novice152 lb
Intermediate213 lb
Advanced285 lb
Elite364 lb

Bodyweight Ratio

Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.00x
Intermediate1.50x
Advanced2.00x
Elite2.50x

By Bodyweight

Bodyweight (lbs)BeginnerNoviceIntermediateAdvancedElite
9068107156214279
10076116167228294
11083125178240308
12090134188252322
13097142198263334
140104150207274346
150110157216284357
160116164224293368
170121171232302378
180127178240311388
190132184247319397
200137190254327406
210142196261335414
220147201267342423
230152207274350431
240157212280356438
250161217286363446
260165222291370453

By Age

Age (years)BeginnerNoviceIntermediateAdvancedElite
1588129182243310
20100148208278354
25103152213285364
30103152213285364
35103152213285364
40103152213285364
4598144202271345
5092135190254324
5585125176235300
6077114160214273
6570103145194247
706393130174222
755683116155198
805074104139177
85456693125159
90416084112143
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After years of testing, we assembled a master list with the best trap bars for every home gym owner

What Muscles Does The Trap Bar Deadlift Work?

trap bar deadlift muscles used

Here are all the muscles worked by the trap bar deadlift:

1. Quadriceps

Compared to the traditional barbell deadlift, your quadriceps are going to be more heavily engaged. Your quads have to work hard to extend your legs as you pull the bar up. For this reason, many people say that the trap bar deadlift is more leg focused than the conventional deadlift. Out of all the hex bar deadlift muscles worked, your quads are going to be doing the most work.

2. Hamstrings

Your hamstrings are still going to be heavily taxed during a trap bar deadlift, just not as much as they would be by straight bar deadlifts. The hamstrings will most be called up during the eccentric portion of trap bar deadlifts to slow the bar on the way down.

3. Lower Back Muscles

The main muscles in your lower back work deadlifts are the spinal erectors or erector spinae. Similar to the hamstrings and the other muscles in the posterior chain, the trap bar deadlift put less strain on these muscles compared to the traditional barbell deadlift. Studies have found that compared to the traditional deadlift, the trap bar deadlift places have about 50% less posterior chain activation. The rest of the load is mainly being passed on to the quads.

For people that are already doing movements that heavily tax their lower back like barbell rows or squats, the reduced lower back strain that comes with the hex bar deadlift is a positive.

4. Glutes

The glutes are the largest muscles in your body and will be heavily worked to drive your hips forward during a trap bar deadlift. However, it is the same story as the hamstrings and lower back. You can expect strength and muscle gain in your glutes but not to the same extent as barbell deadlifts.

5. Lats

Your lats or latissimius dorsi will have to work set your back and help pull bar up during the trap bar deadlift.

6. Traps

Your traps or trapezius or more heavily taxed during a trap bar deadlift. Thanks to the neutral grip, your traps will feel more engaged at the lockout position.

7. Gripping Muscles

There are lots of muscles that make up your strength in your forearm including the flexor digitorum profundis and flexor pollicis longus. However, thanks to the neutral grip of the trap bar, you will likely be able to handle more weight than you could with a regular barbell. Therefore, you are overloading these muscles more.

Trap Bar Deadlift vs. Barbell Deadlift Muscles Worked

trap bar deadlift vs barbell deadlift muscles used

While people commonly debate and obsess over the minor differences between the trap bar and barbell deadlift. the reality is that both work the same muscles. As long as you train either one with dedication and get stronger, you can expect to make serious gains in your quads and posterior chain.

At the end of the day, it is up to you to decide which fits your training better.

Other Trap Bar Deadlift Variations

There are tons of other useful variations that you can incorporate into your trap bar deadlift work. Here are some of our favorites:

Trap Bar Romanian Deadlift

trap bar Romanian deadlift

Trap bar RDLs are a great way to strengthen your posterior chain. In comparison to the straight bar RDL, you will be able to move more weight while lowering your risk of a lower back injury.

Trap Bar Deadlift Jumps

trap bar jump

Sometimes simply referred to as trap bar jumps, this variation is basically just a deadlift followed by a jump at the top of the rep. These are very popular for athletes as they can help you build serious explosive power and do not require much technique.

Deficit Trap Bar Deadlift

deficit trap bar deadlift

The deficit trap bar deadlift can be very useful if you are trying to increase the range of motion or working on your explosiveness from the floor. This version of deadlift variation is done by standing on a platform to make the lift harder.

Benefits of Hex Bars

Many gym purists will argue that the standard straight barbell is the pinnacle of all exercise equipment. While the barbell may be an immensely useful tool, the hex bar has some unique benefits to take into consideration

It is Easier On Your Lower Back

In terms of trap bar deadlift benefits, the primary one is injury prevention for your lower back, When you are doing a deadlift with a hex bar, the weights are situated directly at your sides as opposed to in front of you during straight bar deadlifts. This means that the trap bar allows the weight to be more in line with your own center of gravity.

In practice, this means that there will be less sheer force on your lumbar spine when you are moving the weight. Also, trap bars tend to offer a higher starting position so you do not have to bend down as much.

I am a large proponent of the straight bar deadlift but will be the first to admit that lower back injuries are common especially if proper form is not used. The trap bar relieves some of the risks by putting you in a much safer position.

Neutral Grip Position

Unlike traditional barbells where you either have to be pronated or supinated, the trap bar has a neutral grip.

This will make the biggest diffrence in injury prevention when it comes to your shoulders and biceps:

Shoulders Are Externally Rotated

Many people have extremely limited shoulder mobility due to a sedentary lifestyle. This lack of mobility can lead to pain during pressing movements.

hex bar press

Comparatively, a trap bar allows you to take a neutral grip which externally rotates your shoulders. This externally rotated position removes lots of strain from the shoulder joint and is more comfortable.

No More Bicep Tears

When you are doing a barbell deadlift, you can either take an overhand grip or a mixed grip.

mixed grip

The overhand grip is fairly safe for your biceps. The problem is that the overhand grip often becomes the weakest link in someone’s deadlift. Meaning that their grip strength caps their deadlift.

Advanced lifters find that a mixed grip allows them to lift more weight. However, if you use a mixed grip, you are putting your bicep in a very vulnerable position. Bicep tears are not uncommon using this grip and should be a cause for concern.

There is no need to use a mixed grip with a trap bar. In a neutral position, your biceps are much safer.

Less Technique To Learn

If you are a serious lifter, you will know that lifting is NOT as easy as it looks. To master a lift you need to spend time learning the movement and acquiring the needed mobility.

And while the same could be said for a trap bar, it is much easier to learn. You do not really need a whole lot of mobility to technique.

For the most part, you can really just get inside it and lift it up. This makes it a great choice for beginners or anyone who does not want to worry too much about their form.

You Can Lift More Weight

Due to the weight being at your sides during a hex bar deadlift, you will find that you easily lift more weight than you with a regular bar.

heavy trap bar deadlift

Simply put, trap bars allow you to put more total weight on your muscles. This can lead to more muscle growth and stimulus.

Furthermore, the gains you see on trap bar lifts will almost certainly translate to your other lifts as well. I know for a fact that when my trap bar deadlift goes up, my conventional deadlift and squat have gone up as well.

Build Explosivity

There is a reason that hex bars are used a lot by professional sports teams and that is because they build explosiveness and power like nothing else.

A study conducted at Robert Gordon University concluded that the use of a trap bar resulted in significantly greater peak force, velocity, and power during deadlifts compared to a regular straight bar.

Versatility

Most people look at trap bars and just see deadlifts. But the truth is that trap bars are very versatile pieces of equipment that can be used for a number of exercises. Here are just a few:

  • Farmers Walks

  • Shrugs

  • Iso Holds

  • Back Rows

  • Walking Lunges

  • Jump Deadlifts

  • Single Leg Deadlifts

  • Trap Bar Deadlifts

Grip Strength

This benefit is not as clear as the other ones but I’ve found that many people especially have found that the trap bar does wonders for your grip strength.

Simply put the neutral grip allows you to focus much more on the way you hold the bar and grip it.

Not to mention that the trap bar makes it very easy to do. grip strength-based exercises like farmers’ walks or shrugs that are also heavily worth the forearms.

Final Thoughts

Hopefully, this guide gave you some meaningful standards that you can chase after in your training. But remember that as long as you are making progress, you are on the path to reaching longer-term goals.

Related

Find The Best Trap Bar

After years of testing, we assembled a master list with the best trap bars for every home gym owner

FAQs

What is an elite trap bar deadlift?

This will depend on your age and weight, But an elite trap bar deadlift is usually considered to be around 500 pound so higher.