Knees bend too much — becomes a trap bar squat
Excessive knee flexion turns the RDL into a squat pattern.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Trap Bar RDL
Coaching cues
- Use the high handles of the trap bar; hinge at the hip
- Neutral grip reduces wrist and shoulder stress versus a barbell RDL
- Lower until a hamstring stretch is felt; drive hips forward to return
- The trap bar position naturally keeps a more upright torso
Common faults 2
Lower back rounds at the bottom
Hamstring flexibility limits the trap bar RDL depth.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗