Trap Bar Romanian Deadlift

Step 1

Standing in the middle of the trap bar, plant both feet on the floor shoulder-width apart, holding the bar with a neutral grip (palms facing each other). Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2

Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forwards from your hips and run the trap bar along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).

Step 3

As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Repeat for the specified number of repetitions.

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Upper Legs
Glutes
Intermediate
Gym-based equipment
Strength

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