Trap Bar Romanian Deadlift

Hinge with the trap bar at the sides of the body and a neutral grip.

• Compound
• Barbell
• Intermediate

How to do it

• Stand centered inside the bar, feet hip-width, with a neutral grip
• Push the hips back with the knees nearly fixed until you feel the hamstrings stretch
• Keep the back neutral and the load against your legs, and stand up squeezing the glutes

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 3 s pushing your hips back; drive up squeezing your glutes

Common mistakes

• Bending the knees and turning it into a squat
• Starting too far forward or backward inside the bar

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back
• Back

Alternatives

• Romanian Deadlift
• Conventional Deadlift
• Lying Leg Curl
• Good Morning