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: Begin by standing in front of a barbell with your feet about hip-width apart.
: Bend at the hips and knees to grab the barbell with a supinated (underhand) grip, positioning the barbell about an inch away from your shins.
: Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
: As the barbell reaches your chest, pause briefly, and then lower the barbell back to the starting position.

Male