Trap Bar Split Stance Rdl
Description
The trap bar split stance RDL is a Romanian deadlift variation performed standing inside a trap bar with one foot forward and the other staggered behind. The split stance shifts most of the load to the front leg, making it a unilateral hip hinge. The trap bar handles allow a neutral grip, reducing lower-back stress.
Muscle Group
Equipment Required
Trap Bar Split Stance Rdl Instructions
- Stand inside a loaded trap bar. Grip the side handles with a neutral grip.
- Step your left foot back about 12 inches behind your right, resting on the toes of the left foot.
- Most of your weight should be on your right (front) foot.
- Brace your core. Lift your chest.
- Hinge at the hips by pushing your butt back, lowering the trap bar along your right leg.
- Keep your right knee slightly bent. Your back stays flat.
- Descend until you feel a deep stretch in your right hamstring.
- Drive your hips forward to stand up. Squeeze your right glute at the top. Complete reps, then switch.
Trap Bar Split Stance Rdl Form & Visual
Trap Bar Split Stance Rdl Benefits
- Unilateral hip hinge with trap bar stability
- Neutral grip reduces lower-back stress
- Builds hamstring and glute strength per leg
- Exposes left-right imbalances
- More stable than single-leg RDL
- Easy to load progressively
Trap Bar Split Stance Rdl Muscles Worked
- Hamstrings (front leg)
- Gluteus maximus (front leg)
- Erector spinae
- Forearms and grip
- Core (stabilizer)
Trap Bar Split Stance Rdl Variations & Alternatives
- Dumbbell Single-Leg RDL
- Barbell Romanian Deadlift
- Trap Bar Farmer’s Carry
- Barbell Split Stance RDL
- KB Split Stance RDL
