- 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.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar until you've locked your elbows.
- Stand with a barbell at your shins with your feet shoulder width apart.
- Bend forward at your hips and keep your knees as fully extended as possible.
- Grab the barbell and then extend your hips while maintaining a straight back.
- From the standing position, lower the weight in a controlled manner.
- You can either lower the weight to the floor or before you touch the floor, depending on your mobility.
- Grab the bar shoulder width apart with a supinated grip (palms facing you)
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.
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