A Romanian deadlift variation using a trap bar to target hamstrings and glutes with a more neutral grip.
- +Emphasizes hamstrings and glutes
- +Easier on shoulders and wrists
- +Provides controlled range of motion
- –Reduced stretch due to trap bar geometry
- –Less posterior chain loading than barbell variant
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand centered inside the trap bar; feet hip-width; neutral grip on handles
- Deadlift it to the top first; start reps from standing
- Brace your core, pack your shoulders, slight bend in knees
- Hinge at the hips: push hips back while keeping a flat back and chest up
- Lower the bar close to your legs; shins stay mostly vertical
- Stop at a strong hamstring stretch, before your back rounds
- Drive through heels, squeeze glutes, and return to tall; inhale down, exhale up