1 - Stand with your feet shoulder-width apart, toes pointing forward. Position the trapbar on the floor in front of you.
2 - Bend your knees and hips slightly, and lean forward to grab the trapbar. Use an neutral grip (palms facing your body).
3 - Straighten your legs and hips to lift the trapbar off the floor, standing upright.
4 - Stand tall with your chest up, shoulders back, and the barbell resting against your thighs. Keep your arms straight and maintain a slight bend in your knees. This is your starting position.
5 - Slowly shrug your shoulders straight up towards your ears, contracting your trapezius muscles. Avoid rolling your shoulders back or using momentum to lift the weight.
6 - Pause for a moment at the top of the movement, focusing on squeezing your shoulder blades together. Slowly lower your shoulders back to the starting position, maintaining control of the weight throughout the movement.
