What muscles do Trap Bar Romanian Deadlifts (RDL) work?
The Trap Bar Romanian Deadlift (RDL) is a compound exercise that primary targets your hamstrings. It’s a strength exercise that uses pull force. Trap Bar Romanian Deadlifts (RDL) also train these muscles:
Abs
Forearms
Glutes
Lats
Lower Back
Traps
Upper Back
How to do Trap Bar Romanian Deadlift (RDL)
Stand inside the trap bar with feet hip-width apart
Bend at the hips and knees to grasp the handles of the trap bar
Keep your back straight and chest up as you position your body
Push through your heels to lift the bar off the ground
Hinge at the hips to lower the bar while maintaining a straight back
Lower the bar to just below knee level
Engage your glutes and hamstrings to return to the starting position
Benefits of the Trap Bar Romanian Deadlift (RDL)
Targets the hamstrings and glutes effectively
Improves hip hinge mechanics
Reduces strain on the lower back compared to traditional deadlifts
Enhances overall lower body strength
Increases flexibility in the hamstrings and hips
Tips for performing Trap Bar Romanian Deadlift (RDL)
Keep your core tight throughout the movement
Avoid rounding your back during the lift
Use a moderate weight to focus on form
Experiment with foot placement for optimal comfort
Maintain a slow and controlled tempo
What equipment is needed to perform Trap Bar Romanian Deadlifts (RDL)?
The equipment needed to perform Trap Bar Romanian Deadlifts (RDL):
Trap Bar
What type of exercise is the Trap Bar Romanian Deadlift (RDL)?
It’s a strength movement, which makes it an effective exercise if you want to build muscle.
For how long you should do Trap Bar Romanian Deadlifts (RDL)?
Since the Trap Bar Romanian Deadlift (RDL) is a strength exercise, we recommend you to do it for 40 seconds.