1. Stand inside the trap bar with your feet shoulder-width apart, toes pointing slightly outward. 2. Squat down to grip the either set of handles, taking a deep breath and bracing your core. 3. Lift the bar, keeping your chest up and back straight. 4. Drive through your heels to straighten your knees, squeezing your glutes at the top. 5. Lower the bar back down with control.