Trap bar deadlifts are great for building quads and improving lower back muscles, bread and butter strength for jiu jitsu, MMA and Muay Thai.


1. Make sure you are centered with your feet not too wide apart.

2. Keep your back straight at all times and grasp both handles like you’re holding a suitcase.

3. Push from your heels and extend your hips and knees. Be mindful not to lift with your arms.

4. Complete the lift with steady control all the way back to the ground.