Trap bar Romanian deadlift
A hip hinge with a trap bar that loads the hamstrings and glutes with a neutral grip.
- Muscle group: Hamstrings
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Trap bar RDL, Hex bar RDL, Hex bar Romanian deadlift, Stiv dødløft med trap bar, RDL med sekskantstang
How to do it
- Stand inside the trap bar holding the handles, with soft knees and your chest up.
- Push your hips straight back and lower the bar along your legs until you feel a stretch in the hamstrings.
- Drive your hips forward to stand tall and squeeze your glutes at the top.
Common mistakes
- Squatting down instead of hinging at the hips.
- Rounding the back to reach lower than your flexibility allows.
Alternatives
- Romanian deadlift
- Dumbbell Romanian deadlift
- Single-leg Romanian deadlift
- Good morning
- Trap bar deadlift
Watch a video demonstration on YouTube
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.