How to do it
Grip both handles evenly and center the load before standing.
- 1
Step into the center of the trap bar and squat down to grasp the handles.
- 2
Engage your core and keep your chest up as you lift the bar by extending your hips and knees.
- 3
Lower the bar back down by squatting, maintaining a straight back.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your spine neutral and avoid rounding your back during the movement to prevent injury and maximize muscle engagement.
Common mistakes
- ✕Hips rising before the chest on the lift
- ✕Letting the knees cave inward as you stand
- ✕Rising onto the toes during the ascent