Getting Started

• 1

  Stand tall in the middle of the trap bar with your feet shoulder-width apart and knees bent slightly.

• 2

  Push your hips backward, bend down while keeping your back straight, and grab the trap bar grips while keeping your hands shoulder-width apart.

• 3

  Push your hips back, and straighten your body, raising the trap bar off the ground.

• 4

  Slowly lower the trap bar down while moving your hips backwards and repeat.