Trap Bar Squat

Trap Bar Squat


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



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.


Lift weight upward by extending knees and hips until straight. Pull shoulders back at top of lift if rounded. Return weight to floor by bending hips back, while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Repeat.


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. Also see Trap Bar Deadlift.

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