Stiff-Legged Deadlift (Trap Bar)

A deadlift variation emphasizing the posterior chain with minimal knee bend, performed with a trap bar to maintain a more upright posture than traditional RDLs.

Instructions

1. Stand with feet hip-width apart, holding the trap bar handles at your sides with arms straight
2. Keep your knees nearly straight but not locked, maintaining a slight bend throughout
3. Hinge at the hips by pushing your buttocks backward while maintaining a neutral spine
4. Lower the bar along the front of your legs with control, feeling a stretch in the hamstrings
5. Lower only as far as your flexibility allows while keeping your lower back neutral
6. Drive your hips forward explosively to return to the starting position
7. Maintain upright posture at the top with full hip extension
8. Repeat for the desired number of repetitions

Tips

• The trap bar’s centered load keeps you more upright than a barbell RDL, reducing lower back strain
• Focus on the hip hinge movement rather than bending at the knees
• Maintain tension in your hamstrings throughout the entire movement
• Keep your chest up and shoulders back to protect your lower back
• Progress by gradually increasing range of motion as hamstring flexibility improves
• Perform slowly and controlled, especially on the descent, to maximize hamstring engagement