Squat (Trap Bar)

A squat variation using a trap bar that allows you to hold the weight at your sides while squatting, reducing lower back stress.

Instructions

1. Load a trap bar to an appropriate weight and position yourself inside it with feet shoulder-width apart and toes slightly pointed out.
2. Grasp the handles of the trap bar at your sides with your arms extended. Keep your chest up and your back straight. This will be your starting position.
3. Begin the movement by bending at the hips and knees, lowering your body as if sitting back into a chair. Descend until your thighs are approximately parallel to the floor.
4. Drive through your heels to extend your hips and knees, returning to the starting position. Keep the weight distributed evenly through the middle of your feet.
5. Repeat for the recommended amount of repetitions.

Tips

• The trap bar allows for a more vertical torso position than a barbell squat.
• Keep the bar close to your body throughout the movement.
• Maintain an upright posture with your chest up.