Trap Bar Romanian Deadlift

Hamstrings Tier A for Hamstrings Trap Bar Compound Pull

Try it now

3sets

8-10reps

120srest

~7.4kcal/min

GlutesA Lower BackB Forearms

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack thighs

Hamstrings stretching and glutes squeezing to stand up; the back stays firm, not tired.

Key cue (the coach says it during the set)“Hips back, flat back, stand up by squeezing the glutes.”

Tempo · Down 2–3 s · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backBack rounding or lifting with the back. Brace hard, keep the weight close to the legs, push the hips back, and stop lowering when the back starts to round.
Feel it in Front thighsSquatting instead of hinging. Keep a soft, fixed knee bend and move the hips back, not down.
Feel it in Forearms / gripGrip fails first. Use straps, chalk or a mixed grip for heavy sets.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Imagine closing a car door with your hips: the movement is backward, not down.
Keep the weight close enough to brush your legs the whole way.
Your range ends where your hamstring flexibility ends, so do not chase the floor.