1. Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
2. Stand up straight, looking directly ahead.
1. Keep your back flat and legs nearly straight.
3. At the bottom of the movement, do not allow the weight to touch the floor and don't round your back.
4. Hold for a count of one then forcefully contract your gluteus and hamstrings to raise your torso back into the erect starting position.
• Keep your back flat. Rounding your back will increase the risk of injury.
• Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below this point hyper flexes the spine, putting it in a vulnerable position and increasing injury risk to the lower back.