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: Sit on the ground with a bench behind you. Have the bar over your legs just above your hips.
: Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
: Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
: Slowly extend as far as you can, and then slowly return to the starting position.

Male