- Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
- Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
- Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
- Raise the bar back to starting position, lift with your legs and exhale at the top.
- Sit on the ground with a bench behind you. Have the barbell 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.
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- Step forward with one leg.
- Lower your body until your rear knee nearly touches the ground.
- Ensure you remain upright, and your front knee stay above the front foot.
- Push off the floor with your front foot until you return to the starting position. Switch legs.