By ignoring the system.
One of the biggest problems in academia is that students don't know their rights, and professors set the culture. It's a power problem. If students assert their rights -- and they have plenty of them -- they usually do okay. It's neigh impossible to fire a grad student for not doing slave labor, and it looks really, really bad for the professor.
Professors can advise students, but they have very little real power to control them, once students are in the program. The power dynamic comes mostly from a mutual belief in that power existing.
Do good research. Take interesting classes. Have fun. Explore. If your professor tells you to do menial labor, politely blow them off.
That's the deal 5-10x pay cut in return for that freedom. Make sure you get your part of the bargain.
Students need to pass their quals, and produce a good thesis.
That's it. Once you realize that, grad school gets a lot better.
And have a BATNA.
I don't know how anyone produces meaningful research in that environment anymore. It's untenable.