Trap Bar Romanian Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Trap Bar
HOW TO PERFORM
- Stand inside the trap bar and lift it to standing, holding the handles in the middle with the feet hip width apart.
- Soften the knees and push the hips back, letting the handles travel down beside the legs with a flat back.
- Stop when the hamstrings will not let the hips travel further, usually around mid-shin.
- Drive the hips forward to stand tall and squeeze the glutes at the top.
FORM TIPS
- Lower the bar by pushing the hips back and keep the shins near vertical. Bending the knees to get it lower turns the hinge into a squat.
- The stretch decides the depth. The bar does not touch down between reps.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.