Quadriceps
Trap Bar Deadlift
A deadlift performed inside a hex bar so your weight stays centered, building leg and hip strength with an upright torso.
Energy burned
≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min
Estimate range 28–47 kcal (±25 %)
Muscle mass worked26 %
Effort during a set11.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Walk into the middle of a hex bar and set your feet about hip width apart.
- 2Sit back and down, take the two side handles, and set your chest high.
- 3Pull your shoulders back and tighten your abdomen before the pull.
How to perform
- 1Press your feet into the floor and straighten your hips and knees together.
- 2Let the bar travel up beside your body with a flat back.
- 3Finish standing tall, glutes squeezed.
- 4Reverse the motion by sending your hips back and bending your knees until the bar rests on the floor.
