Trap Bar Split Stance Rdl
Description
This exercise involves using a trap bar (a type of weightlifting bar) and performing a split stance Romanian deadlift (RDL) movement. The split stance involves one foot forward and one foot back, and the RDL movement involves hinging at the hips and lowering the weight towards the ground while keeping the back straight. This exercise targets the hamstrings, glutes, and lower back muscles.
Muscle Group
Equipment Required
Trap Bar Split Stance Rdl Instructions
- Begin by standing in front of a trap bar with your feet shoulder-width apart.
- Step one foot forward and one foot back, creating a split stance.
- Grab the handles of the trap bar with both hands, keeping your arms straight and your shoulders pulled back.
- Engage your core and hinge at the hips, lowering the trap bar towards the ground while keeping your back straight.
- Lower the trap bar until you feel a stretch in your hamstrings, then push through your front foot to return to the starting position.
- Repeat for the desired number of reps, then switch your stance and repeat on the other side.
Trap Bar Split Stance Rdl Form & Visual
Trap Bar Split Stance Rdl Benefits
- Improves balance and stability
- Strengthens the hamstrings, glutes, and lower back
- Increases hip mobility
- Targets the core muscles for improved posture and spinal alignment
- Can be modified for different fitness levels and goals
Trap Bar Split Stance Rdl Muscles Worked
- Hamstrings
- Glutes
- Lower back
- Quadriceps
- Core
Trap Bar Split Stance Rdl Variations & Alternatives
- Single Leg Trap Bar RDL
- Trap Bar RDL
- Sumo Deadlift
- Single Leg Deadlift
- Staggered Stance RDL
