There are several exercises you can pair with a trap bar deadlift to create a superset-based workout that challenges the power, strength, and endurance of your legs, arms, back, and core.
The ‘key’ to selecting the best exercises for your workout is to assess your goals for the week and the muscles you are wanting to work that day.
The exercises you should pair with the trap bar deadlift include the calf raise, shrug, Bulgarian split Squat, weighted lunge jump, sumo squat, Romanian deadlift, and hamstring curl. These are the exercises that will primarily work the quads, hamstrings, glutes, and calf muscles.
Next time you find yourself in the gym, pair the following exercises with a trap bar deadlift for a challenging and muscle building leg workout.
Exercises to Pair with the Trap Bar Deadlift
Calf Raise
One of the easiest exercises to pair with and transition to from the trap bar deadlift is the standing calf raise.
After you are done with your deadlifts, simply raise up on your toes 10-15 times.
This will not only work the calf muscles but will act like a farmer’s walk and increase the endurance in your shoulders, arms, back, and core muscles.
Shrug
The next exercise you can superset with the trap bar deadlift is the shrug.
This one is just as easy to transition to as the calf raise in that you merely need to continue the set by keeping your arms straight and lifting your shoulders and holding at the top for as long as possible.
This full body hold will strengthen your back and core along with your traps.
Bulgarian split Squat
A great exercise to pair with the trap bar deadlift is the Bulgarian split squat.
This exercise will add to the challenge of working your legs consecutively with other exercises.
The Bulgarian split squat will work your quads, hamstrings, inner thighs, and glutes.
Weighted Lunge Jump
The next exercise is the weighted lunge jump.
This works well as a superset because you can drop the trap bar, step to the side and begin your alternating lunge jumps.
Add a weight vest or hold dumbbells to make the workout that much more challenging.
Sumo Squat
Next on the list is a sumo squat.
This exercise will go nicely with the trap bar deadlift in that it will focus the resistance on the inner thighs where a standard trap bar deadlift will focus on the quad muscle as a whole.
Do this one by holding a dumbbell between the legs.
Romanian Deadlift
The next exercise to pair with a trap bar deadlift is the Romanian deadlift.
This exercise will work the posterior chain making this superset exercise option perfect for working the entire leg.
Do these together with minimal rest.
Hamstring Curl
Last is the hamstring curl.
One of the muscle groups the trap bar deadlift fails to focus on is the hamstrings.
The hamstring curl will alleviate this problem.
You can do this one using a regular hamstring curl machine, a medicine ball, or TRX straps.
Other exercises to pair with the trap bar deadlift include:
1. Farmer’s Walk
2. Jump Squat
3. Globe Jump
4. Pushup Jacks
5. Mountain Climbers
6. Burpees
7. Plank Punches
8. Nordic Ham Curl
9. Jump Rope
10. Stationary Bicycle Sprint
Summary: Exercises to Pair with the Trap Bar Deadlift
The trap bar deadlift is a great exercise for generating total body power. Pairing it with other challenging leg exercises can make the exercise that much more effective. Use these exercise supersets to increase muscle mass, endurance, power, and mobility. To maximize your effectiveness and efficiency, do these exercises with minimal to no rest in-between sets. Vary the exercises, frequencies, duration, and intensities for the ultimate workout programing.
