- 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.
- 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.
- 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.
- Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
- You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
- Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
- The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
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