How to do it
Hold the top squeeze for a full one-count each rep.
- 1
Stand inside the trap bar with feet shoulder-width apart.
- 2
Bend your knees slightly to lift and secure the trap bar with a neutral grip.
- 3
Stand up straight with the bar, keeping your arms extended.
- 4
Lift your shoulders straight up towards your ears in a shrug motion.
- 5
Pause at the top and squeeze your traps.
- 6
Lower the bar back to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Avoid rolling your shoulders as this can put unnecessary strain on them. Focus on a vertical lift and controlled lowering.
Common mistakes
- ✕Bending the elbows to heave the weight up
- ✕Bouncing the load with a knee dip
- ✕Leaning forward as the shoulders rise