Trap Bar Romanian Deadlift

Technique

How to perform Trap Bar Romanian Deadlift

1. Stand centered inside the trap bar and grip both handles evenly; if adding plates, load both sides evenly.
2. Lift the bar to standing, keep the arms straight and soften the knees.
3. Brace your torso and move your hips backward, maintaining the small knee bend as the bar lowers.
4. Keep the back position steady and the bar balanced rather than reaching it toward the floor.
5. Reverse when further hip folding would change your back or knee position, then extend the hips to stand tall.
6. Continue without floor resets between work repetitions and without leaning backward at the top.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.