Thread: Any trap bar RDL converts?

Low back hasn't felt great recently and is notable during RDLs. I don't pull from the floor.

So I temporarily swapped to some heavy dumbbell RDLs, putting dumbbells to my side in neutral grip and using lifting straps.

This movement feels amazing. I feel I'm getting an even better hamstring stretch with even less low-back strain.

Since heavy DBs are a little cumbersome, I'm thinking a trap bar RDL might be the perfect movement.

Anyone have experience with trap bar RDLs? Thoughts? Pros / cons?

Originally Posted by SuffolkPunch

If you are doing the hip hinge correctly then RDL shouldn't hurt your back any more than a trap bar lift.

Just like deadlifting shouldn't hurt your back. But everyone hurts their low back deadlifting bc form slips as you fatigue and/or weights get heavy.

I'm not sure about your statement. Everyone says trap bar deadlifts are much easier on the low back.

So I'm not sure why trap bar RDLs wouldn't be similar due to the difference in loading distribution? Your experience says otherwise?

As I said, when I switched to holding DBs with the weights by my side, it 100% felt different than with a loaded barbell in front.

Ah OK, I was thinking about general trap bar deadlift rather than specifically RDL with a trap bar...

I don't see that it should be any difference since the bar shouldn't get in the way of your legs when doing conventional bar RDL, in fact it makes sure you aren't bending your knees too much. Whereas you could shift more onto the quad making it more like a squat with a trap bar. So that would understandably be easier on the back but you then would not be targetting the hamstring well (it tends to get taken out as soon at you use knee extension to move the weight due to entering active insufficiency).

So I would be OK with doing RDL with a trap bar but I don't think there is any inherent advantage vs. conventional bar - you would have to concentrate better to perform the right movement.