{"id":6165,"date":"2021-06-07T19:50:04","date_gmt":"2021-06-07T19:50:04","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=6165"},"modified":"2023-06-27T18:24:30","modified_gmt":"2023-06-27T18:24:30","slug":"trap-bar-deadlifts-vs-rdls","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/trap-bar-deadlifts-vs-rdls\/","title":{"rendered":"Trap Bar Deadlifts Vs RDL&#8217;s"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here is a VERY basic comparison of trap bar deadlifts vs RDL\u2019s.&nbsp; Both of these exercises strengthen and develop the posterior chain muscles. \u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">Before introducing any barbell or trap bar deadlifting variations, I highly recommend mastering other hip hinging movements first. <\/p>\n\n\n\n<p class=\"has-text-align-left\">A good progression could be: \u2063\u2063<\/p>\n\n\n\n<p>1\ufe0f\u20e3 Bodyweight hip hinges\u2063\u2063<\/p>\n\n\n\n<p>2\ufe0f\u20e3 Band\/cable pull-throughs\u2063\u2063<\/p>\n\n\n\n<p>3\ufe0f\u20e3 Dumbbell\/kettlebell block pulls \u2063\u2063<\/p>\n\n\n\n<p>4\ufe0f\u20e3 Dumbbell\/kettlebell RDL\u2019s \u2063\u2063<\/p>\n\n\n\n<p>5\ufe0f\u20e3 Landmine RDL\u2019s \u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">I could add in other exercises.\u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Here is an extremely basic breakdown of trap bar deadlifts vs RDL\u2019s. To be clear, there will be individual differences in &#8220;optimal form.&#8221;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/193195033_1135021846964522_2443626242073234505_n.jpg?w=600&#038;ssl=1\" alt=\"\" class=\"wp-image-6167\"  srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/193195033_1135021846964522_2443626242073234505_n.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/193195033_1135021846964522_2443626242073234505_n.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/193195033_1135021846964522_2443626242073234505_n.jpg?resize=150%2C150&amp;ssl=1 150w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-cyan-bluish-gray-background-color has-background has-medium-font-size\"><strong>Trap Bar Deadlifts <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Trap Bar Deadlifts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C5_b1wGiPks?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The body is inside the hex shaped bar, and the weight is on either side of the body. \u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063More of a hinge\/squat hybrid. \u2063\u2063<\/li>\n\n\n\n<li>The torso is more upright. \u2063\u2063<\/li>\n\n\n\n<li>There is more ankle dorsiflexion.\u2063\u2063<\/li>\n\n\n\n<li>The knees are ahead of the ankles. <\/li>\n\n\n\n<li>There is more knee movement. \u2063\u2063<\/li>\n\n\n\n<li>More quadriceps involved. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-cyan-bluish-gray-background-color has-background has-medium-font-size\"><strong>\u2063\u2063RDL\u2019S\u2063 (one of my favorite variations)\u2063<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"RDL&#039;s + Posterior Band Resistance\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/d5NSrlwMMUc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The weight (barbell) is in front of the body (but should remain tight to the body).<\/li>\n\n\n\n<li>Pure hinging movement. \u2063\u2063<\/li>\n\n\n\n<li>The shins are in a relatively vertical position (there is limited ankle dorsiflexion).&nbsp;<\/li>\n\n\n\n<li>The knees remain roughly over the ankles.<\/li>\n\n\n\n<li>There is less knee movement.<\/li>\n\n\n\n<li>\u2063\u2063Less quadriceps involved.\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-3.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6174\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-3.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-3.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-black-color has-text-color has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 39 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u2063\u2063LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is a VERY basic comparison of trap bar deadlifts vs RDL\u2019s.&nbsp; Both of these exercises strengthen and develop the posterior chain muscles. \u2063\u2063 Before introducing any barbell or trap bar deadlifting variations, I highly recommend mastering other hip hinging movements first. A good progression could be: \u2063\u2063 1\ufe0f\u20e3 Bodyweight hip hinges\u2063\u2063 2\ufe0f\u20e3 Band\/cable pull-throughs\u2063\u2063 3\ufe0f\u20e3 Dumbbell\/kettlebell block pulls \u2063\u2063 4\ufe0f\u20e3 Dumbbell\/kettlebell RDL\u2019s \u2063\u2063 5\ufe0f\u20e3 Landmine RDL\u2019s \u2063\u2063 I could add in other exercises.\u2063\u2063 Here is an extremely basic breakdown of trap bar deadlifts vs RDL\u2019s. To be clear, there will be individual differences in &#8220;optimal form.&#8221; Trap Bar Deadlifts \u2063\u2063RDL\u2019S\u2063 (one of my favorite variations)\u2063 Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 39 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! \u2063\u2063LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":6177,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,34,33,20,26,753],"tags":[500,828,464,811,452,451,482,481,636,76,841,75,307,574,209,305,306,410,466,431,68,483,67,487,480,65,347,413,72,374,384,489,488,360,77,432,359,141,361,415,414,491,426,434,492,433,729,728,301,93,761,625,443,754,536,747,73,819,456,454,455,726,727,210],"class_list":["post-6165","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-lower-body-exercises","category-running-exercises","tag-athlete-training","tag-athlete-workout","tag-athlete-workouts","tag-athletic-training","tag-butt-building-exercises","tag-butt-building-workouts","tag-butt-exercise","tag-butt-workout","tag-deadlift","tag-deadlift-tips","tag-deadlift-training","tag-deadlifting","tag-deadlifting-advice","tag-deadlifting-exercises","tag-deadlifting-for-women","tag-deadlifting-movement","tag-deadlifting-tips","tag-deadlifts","tag-deadlifts-for-women","tag-deadllifts-for-women","tag-female-glute-training","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-exerciss","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-men","tag-hamstring-workouts-for-women","tag-hex-bar","tag-hex-bar-deadlifts","tag-how-to-deadlift","tag-landmine-deadlifts","tag-runner-workout","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-sports-training","tag-strong-glutes","tag-the-ultimate-lower-body-and-core-program","tag-top-butt-exercises","tag-top-butt-workouts","tag-top-glute-exercises","tag-trap-bar","tag-trap-bar-deadlifts","tag-women-deadlifting","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trap Bar Deadlifts Vs RDL&#039;s - Meghan Callaway Hip Hinging<\/title>\n<meta name=\"description\" content=\"Here is a VERY basic comparison of trap bar deadlifts vs RDL\u2019s. 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