Trap Bar Split Stance RDL Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Trap bar
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Gastrocnemius, Hamstrings, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Trap Bar Romanian Deadlift
How to: Trap Bar Split Stance RDL
- Stand inside the trap bar, feet shoulder-width apart.
- Bend at the hips and knees to grasp the handles.
- Engage your core, keeping your back straight.
- Lift by extending your hips and knees to stand upright.
- Lower the weight back down by hinging at your hips, maintaining a straight back.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight and compromising form.
- Not engaging the core throughout the movement.
Modifications
- Use lighter weights to focus on form.
- Perform the exercise with one leg at a time if balance is an issue.
Tips
- Keep your back straight throughout the movement.
- Focus on hinging at the hips rather than bending at the waist.
- Control the weight as you lower it to avoid injuries.
Trap Bar Split Stance RDL Alternatives
Tags
strength
hips
deadlift
glutes
hamstrings
quadriceps