Trap Bar Romanian Deadlift

Trap-bar variation: the neutral grip and load around the body change leverage without altering the main movement pattern.

• Compound
• Barbell
• Intermediate

How to do it

• Stand centered inside the bar and distribute pressure across the whole foot
• Secure the neutral grip before starting each repetition
• Keep shoulders and hips rising together

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

• Starting too far forward or backward inside the bar
• Losing trunk tension because the side grip feels easier

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back
• Back

Alternatives

• Romanian Deadlift
• Conventional Deadlift
• Leg Curl (lying/seated)
• Good Morning