Trap Bar Squat

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Trap Bar Squat

Instructions

Preparation

Stand on platform under loaded trap bar. Squat down until thighs are just past parallel to floor with knees pointed same direction as feet and feet flat on platform. Grasp handles to sides. Posture chest up with back arched tightly.

Execution

Lift weight upward by extending knees and hips until straight. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward. Repeat.

Comments

An inverted, squared open-ended trap bar is used in this demonstration. Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Analysis.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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