- Take a shoulder width, double overhand or mixed grip.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Begin by standing with your feet about hip-width apart and holding the bar in the crook of your arms, near your belly. Your palms should be facing towards your body.
- Sit back and lower your body down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
- Push through your heels to extend your hips and stand back up to the starting position.
- 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.
- 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.
