Hinge

Trap-bar deadlift

You stand inside the bar rather than behind it, so the load sits closer to your centre and the lower back has less to hold. The usual first swap when a straight-bar deadlift is uncomfortable.

Coming to the App Store

The movement pages are part of MacroChef Plus

How the lift is performed, what it trains, and where it belongs in a split — for all 67 movements. One subscription covers the training side and the whole recipe library.

How Plus works

Trap-bar deadlift, the movement — The movement

Trains

Glutes, Hamstrings, Quads, Spinal erectors

Programmed at

—

Used as

a swap for other movements

This one is not programmed directly — it is what you do when the first choice is taken or does not suit you. See the splits it stands in for.

The muscle itself

The three glutes seen from behind: gluteus maximus covering most of the buttock, medius above and outside it, minimus deep beneath. — Maximus does the driving, medius and minimus keep your pelvis level - which is why single leg work feels different.

Everything else that trains this pattern

Back extensionSpinal erectors, Glutes, Hamstrings
DeadliftGlutes, Hamstrings, Spinal erectors
Dumbbell Romanian deadliftHamstrings, Glutes, Spinal erectors
Glute bridgeGlutes, Hamstrings
Hip extensionGlutes, Hamstrings
Hip thrustGlutes, Hamstrings
Kettlebell swingGlutes, Hamstrings, Spinal erectors
Rack pullGlutes, Spinal erectors, Lats
Romanian deadliftHamstrings, Glutes, Spinal erectors

Training is the easy half

You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.

This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.