- 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 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.
- Stand inside trap bar. Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Stand inside trap bar, feet shoulder-width, grip handles.
- Sit hips down and back, keeping chest upright.
- Lower until thighs are at least parallel.
- Push your heels into the floor and squat back to a standing position.
