Hamstrings · Intermediate

Trap Bar Romanian Deadlift

Trap Bar Romanian Deadlift for hip hinging focused on hamstrings.

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Trap Bar Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesLower BackForearms

Equipment

Trap Bar

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Stand inside the trap bar and hold the handles with the bar already lifted.
02Soften the knees and keep the shoulders packed.
03Push the hips back while the trap bar travels straight down around the legs.
04Stop when the hamstrings are loaded and the back is still long.
05Drive the hips forward to stand without shrugging the bar.

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