Trap Bar Romanian Deadlift

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Adductor Magnus

Holds

• Trapezius
• Latissimus Dorsi
• Flexor Digitorum Superficialis

Equipment

• Trap Bar

Technique

1. Stand inside a loaded trap bar, grip the handles and stand up with it, knees soft.
2. Push the hips back and lower the bar along your legs with a flat back.
3. Stop at a deep hamstring stretch, then stand by driving the hips forward.

Cues

• Keep the knees only slightly bent throughout.
• Pull the shoulder blades back and down.

Common mistakes

• Squatting instead of hinging.
• Rounding the back.
• Letting the bar drift forward.

Alternatives

• Romanian Deadlift
• Trap Bar Deadlift