A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
Stand centrally inside the trap bar with the plates loaded evenly and the feet firmly planted.
Bend the hips and knees to grasp both side handles with palms facing inward, using the selected knee-flexed setup.
Brace the trunk and press through the floor to extend the knees and hips together, keeping the arms straight.
Finish standing tall without shrugging or leaning backward.
Bend the hips and knees to return the bar under control to the floor and reset before the next lift.
Use the actual trap-bar handle setup shown; do not substitute a straight-bar path.
Keep the load balanced on both sides and the handles level.
Choose a load that allows a controlled start and return.
Maintain the knee-flexed setup without letting the hips shoot backward and upward before the chest.
Treating the trap bar as a straight bar in front of the shins.
Raising the hips before the chest and losing the selected knee-flexed start.
Bending the elbows or jerking the handles off the floor.
Leaning backward at lockout or dropping the bar without control.
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