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Trap Bar Romanian Deadlift

From standing inside the trap bar, hinge with soft knees to a hamstring stretch, then drive the hips to stand.

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Demo video from YouTube, played in its own player.

Muscles worked
Hamstrings, Glutes
Equipment
Trap bar
Movement
Hinge

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the hamstrings, for when the trap bar is taken or you want a change.

Questions

What muscles does the Trap Bar Romanian Deadlift work?
The Trap Bar Romanian Deadlift mainly works the hamstrings and glutes.
What equipment do you need for the Trap Bar Romanian Deadlift?
A trap bar.
How many sets and reps of the Trap Bar Romanian Deadlift?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Trap Bar Romanian Deadlift?
Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Snatch-Grip Romanian Deadlift work the same main muscle.

Program it for your clients

Coaches add the Trap Bar Romanian Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.