Trap Bar Squat

1. Step inside the trap bar so it surrounds your feet, positioned hip-width apart.
2. Bend your knees and hips to grip the neutral handles at your sides.
3. Set your back flat and chest up before initiating the lift.
4. Drive through your heels to stand up, keeping the bar close to your body throughout.
5. Lock out your hips and knees at the top without leaning back.
6. Reverse the motion by pushing your hips back and bending your knees to lower the bar.
7. Keep the weight under control on the way down rather than dropping it.

Common Mistakes

• Rounding the lower back at the bottom: A rounded spine under load increases injury risk. Set your back flat before every rep and keep it that way through the full range.
• Letting the knees shoot forward: Excessive forward knee travel turns the movement into more of a squat pattern than intended and can stress the knees. Sit back into your hips as you descend.
• Rising with the hips first: Popping the hips up before the chest rises shifts the movement into a stiff-leg deadlift pattern. Keep your hip and shoulder rise moving together.
• Standing too narrow or wide inside the frame: An uneven stance inside the bar throws off balance and bar path. Set your feet at a comfortable hip-to-shoulder width before gripping the handles.