Deadlift-Romanian Deadlift Combo (Trap Bar)

A compound movement combining a full deadlift with an RDL in one continuous motion, targeting posterior chain muscles and improving hip hinge mechanics.

Instructions

1. Load the trap bar and stand in the center with feet hip-width apart.
2. Grip both handles with a neutral grip and lower into a deadlift starting position.
3. Drive through your legs and extend your hips and knees to stand upright, completing the deadlift portion.
4. From the top position, hinge at the hips and lower the weight by pushing your buttocks back while keeping your knees slightly bent.
5. Feel a stretch in your hamstrings as you lower the weight to mid-shin height.
6. Drive your hips forward to return to standing, and repeat without setting the bar down.

Tips

• Move smoothly between the deadlift and RDL portions without pausing.
• Maintain a neutral spine throughout both movements.
• The RDL portion should feel like a hip hinge rather than a squat motion.
• Keep the weight close to your body during the entire movement.
• This combo is excellent for building posterior chain strength and mobility.