Trap Bar Romanian Deadlift

Technique

How to perform Trap Bar Romanian Deadlift

1. Stand centered inside a loaded trap bar and take a secure grip.
2. Lift the bar to standing, soften the knees, and brace the trunk.
3. Push the hips backward while lowering the bar with a neutral spine.
4. Stop when hamstring tension limits the range, then drive the hips forward to stand.
5. Keep the bar balanced and repeat without bouncing.

Programming relevance

Muscles involved

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