- Stand on elevated surface inside trap bar, feet hip-width.
- Grip handles, brace core, maintain neutral spine.
- Drive through feet, extend hips and knees to stand.
- Lower under control, maintaining balance on platform.
- Set up inside trap bar with strong brace and neutral spine.
- Lift bar slightly, pause just below knees.
- Hold tension, then continue to full lockout.
- Lower bar slowly back to floor.
- Stand inside trap bar, grip handles, stand tall.
- Step one foot backward into lunge position.
- Lower until front thigh is parallel to ground.
- Push through front heel to return standing.
- Hold trap bar, stand tall with slight knee bend.
- Hinge hips back, lowering bar along thighs.
- Keep back neutral and tension in hamstrings.
- Drive hips forward to return upright.
