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Trap Bar Romanian Deadlift Deficit

Stand on a plate and hinge the trap bar toward the floor for extra hamstring range.

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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 Deficit work?
The Trap Bar Romanian Deadlift Deficit mainly works the hamstrings and glutes.
What equipment do you need for the Trap Bar Romanian Deadlift Deficit?
A trap bar.
How many sets and reps of the Trap Bar Romanian Deadlift Deficit?
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 Deficit?
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 Deficit to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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