# Trap Bar Romanian Deadlift

URL: https://heatsy.app/ex/trap-bar-romanian-deadlift

Also known as: Trap Bar RDL, Hex Bar RDL, Hex 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](https://heatsy.app/ex/romanian-deadlift)
- [Trap Bar Deadlift](https://heatsy.app/ex/trap-bar-deadlift)