How to do it
Squeeze your traps for one full second at the top before lowering the bar.
- 1
Stand with your feet shoulder-width apart, holding a barbell behind your back with your hands just outside your hips.
- 2
Lift your shoulders straight up towards your ears, squeezing your traps at the top.
- 3
Lower the barbell back down with control.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your head neutral and avoid rolling your shoulders to prevent unnecessary strain on your neck.
Common mistakes
- ✕Rolling the shoulders backward at the top
- ✕Bending the elbows to heave the bar
- ✕Bouncing at the bottom with momentum