A compound strength exercise using a trap bar that targets the posterior chain with explosive concentric movement to develop power and strength.
Stand in the center of the trap bar with feet shoulder-width apart. Bend at hips and knees to grasp the handles. Keep chest up and back straight. Explosively drive through your heels and extend hips and knees simultaneously to stand up straight. Lower the bar back to the ground with control.
Stand in the center of the trap bar with feet shoulder-width apart, toes pointing slightly outward. Bend at hips and knees to grasp the handles with a neutral grip, keeping chest up and back straight.
Stand fully upright with hips and knees extended, shoulders back, and chest up, holding the bar at hip level with arms fully extended.
Drive through your heels, explode up, keep chest up, squeeze glutes at the top, maintain neutral spine
Rounding the back, not driving through heels, premature hip extension, looking down, not maintaining neutral spine
Increase weight gradually, add pause at bottom, perform tempo variations, or add resistance bands for increased challenge.
Start with lighter weight, focus on form over speed, perform with longer eccentric phase, or use a smaller trap bar if available.
Maintain proper form to avoid lower back injury. Start with lighter weights to perfect technique before adding explosiveness. Stop if you experience pain in lower back, knees, or hips.