- Stand with your feet hip-width apart and place a barbell on the floor in front of you.
- Bend at the hips and knees to grasp the barbell with an overhand grip, positioning your hands just outside of your hips.
- Keeping your back straight and your core engaged, lift the barbell off the floor by extending your hips and knees.
- As you lift the barbell, pull your shoulders back and squeeze your glutes to fully extend your hips at the top of the movement.
- Stand in front of a box or bench with your feet shoulder-width apart and a barbell resting on your upper back.
- Lower your body into a squat position, sitting back onto the box and pausing for a moment before standing back up.
- Push through your heels to return to the standing position.
- Stand with your feet shoulder-width apart and a barbell resting on your upper back.
- Lower your body into a squat position, pausing for a moment at the bottom of the movement before standing back up.
- Push through your heels to return to the standing position.
- Start hinged forward with a flat back and the plates resting on the floor. Make sure your elbows are fully extended.
- Pull the bar to your sternum.
- Return the plates back to the floor and let the bar come to a full dead stop.
- Then initiate the next rep.
