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Trap Bar Romanian Deadlift
The Trap Bar Romanian Deadlift is a strength exercise with a trap bar for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
Also known as: hex bar romanian deadlift, trap bar rdl
How to do it
- Deadlift a loaded trap bar to standing with the handles centered in your hands, palms facing in.
- Stand tall with the feet hip-width and unlock the knees slightly.
- Push the hips back and lower the bar along the sides of the legs.
- Stop at a strong hamstring stretch with the back still flat.
- Drive the hips forward to stand tall again.
Tips
- Keep the shins vertical so the hips, not the knees, move the bar.
- The side handles keep the load in line with your body, so focus on the hinge.
Common mistakes
- Sitting down into a trap bar deadlift.
- Letting the bar rock forward or back.
- Rounding the back at the bottom.
Muscles worked by the Trap Bar Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Trap Bar Romanian Deadlift alternatives
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Frequently asked questions
What muscles does the Trap Bar Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Trap Bar Romanian Deadlift good for beginners?
Yes. The Trap Bar Romanian Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Trap Bar Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Dumbbell Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Trap Bar Romanian Deadlift harder?
Add weight or reps, or move on to the Cable Romanian Deadlift and Dumbbell Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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