Romanian Deadlift (Trap Bar)

A hip-hinging movement with the trap bar held at waist height, targeting posterior chain muscles while maintaining a slight knee bend throughout.

Instructions

1. Load the trap bar and stand in the center with feet hip-width apart.
2. Grip both handles with a neutral grip.
3. Maintain a slight knee bend throughout the movement.
4. Hinge at the hips and push your buttocks back while lowering the bar.
5. Lower until you feel a stretch in your hamstrings, approximately to mid-shin height.
6. Keep your back neutral and chest up.
7. Drive your hips forward to return to standing without locking out completely.
8. Repeat for the desired number of repetitions.

Tips

• The movement is driven by hip extension, not knee bending.
• Maintain a neutral spine throughout; avoid rounding your lower back.
• Keep the bar close to your body during the entire movement.
• This exercise builds exceptional hamstring and posterior chain strength.
• Full range of motion from full stretch to full contraction maximizes results.