- Lay on the pad and grab the handles.
- Slip your legs into the belt loop.
- Push your legs back until they are horizontal with the ground.
- Lower back to the starting position.
- Start with handles set to the bottom of the machine. Grab a box, stand on top of the box, squat the weight up into a standing position.
- Push your butt back to initiate the movement and then push your butt forward until you're back in a standing position.
- To protect yourself from injury, always maintain a flat back on any exercise.
- Begin by standing with your feet about hip-width apart and holding the bar in the crook of your elbows, with your palms facing towards your body.
- Keeping your core engaged and your back straight, bend at the hips and lower your torso forward until it is nearly parallel to the ground.
- Push through your heels to extend your hips and raise your body back to the starting position.
- Hold the bar in a front rack position.
- Push your hips back and sink into a squat.
- Push through your heels and squat back up. Use the momentum you generate at the legs to push the bar over head.
- Let the bar return to the front rack position before starting the next rep.
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