Trap Bar Romanian Deadlift

Trap Bar Romanian Deadlift

Type: Compound Muscle: Hamstrings Equipment: Barbell

A hip-hinge lift that strengthens the hamstrings, glutes, and lower back using a trap bar.

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+Comfortable neutral hand position
+Builds glutes and hamstrings
–Reduced stretch due to trap bar geometry
–Less posterior chain loading than barbell variant

This exercise targets:

Hamstrings

Hamstrings

Adductors

–

Glutes

–

Lower Back

Ratios are approximate and can vary depending on form and technique.

How to perform

Stand centered inside the trap bar; feet hip-width; neutral grip on handles
Deadlift it to the top first; start reps from standing
Brace your core, pack your shoulders, slight bend in knees
Hinge at the hips: push hips back while keeping a flat back and chest up
Lower the bar close to your legs; shins stay mostly vertical
Stop at a strong hamstring stretch, before your back rounds
Drive through heels, squeeze glutes, and return to tall; inhale down, exhale up