1. Position yourself in the center of the trap bar, standing with feet shoulder-width apart.
2. Bend at the knees and hips to squat down and grasp the trap bar handles. Your spine should be neutral, and your head and chest should be up.
3. Engage your core and, keeping your back straight, drive through your heels to lift the trap bar, straightening your legs and hips as you stand up fully.
4. At the top of the movement, your legs should be straight but not locked out, and your hips should be slightly pushed forward.
5. Pause briefly at the top of the lift before reversing the motion to lower the trap bar back down by pushing your hips back and bending the knees.
6. Return to the starting squat position, making sure to maintain a neutral spine and not to round the back throughout the movement.
7. Perform the desired number of repetitions, keeping the movements controlled and steady.
Safety Tips:
- Always ensure proper form to prevent injury, especially keeping a neutral spine throughout the exercise.
- It's a good practice to start with lighter weights to get the form right before adding more weight.
- Make sure the weight is balanced on both sides of the trap bar before lifting.
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