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Trap-Bar Rollout Rush
Beginner 35 min

Trap-Bar Rollout Rush

Calories

250 kcal

Equipment

Trap Bar, Dumbbell, Ab Wheel, Resistance Band

Intensity

—

Focus

Hamstrings, Rear Delts, Calves, Abs, Cardio/Full Body

Workout Exercises

1

Trap Bar Romanian Deadlift

10 min

Trap Bar Hamstrings

Description

A classic hip-hinge that loads the posterior chain by lowering the trap bar along your thighs while keeping a neutral spine, emphasizing the hamstrings through a controlled stretch and strong hip extension.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet about shoulder-width apart and a soft bend in your knees. Grip the trap bar handles at your sides and hold it close to your thighs. Brace your abs and keep your shoulders down and back.

  2. Step 2

    Step 2

    Hinge your hips back like you’re closing a car door, keeping your back flat and the bar close to your legs. Lower until you feel a strong stretch in your hamstrings while your spine stays neutral. Keep your knees slightly bent and your neck in line with your torso.

  3. Step 3

    Step 3

    Drive your hips forward to stand tall, squeezing your hamstrings and glutes at the top without leaning back. Keep the trap bar close to your thighs as you rise. Reset your brace and repeat with the same controlled tempo.