- 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.
- Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
- Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
- When you feel the stretch push your hips forward until you'e in a standing position.
- Begin by standing in front of a sturdy box or bench that is about knee-height, holding a barbell across your upper back and shoulders, using an overhand grip.
- Place your right foot on the box and push through the heel to lift your body up and onto the box.
- Step back down with your right foot.
- Place your legs on the platform with your feet at shoulder width.
- Release the weight and extend your legs fully, without locking your knees.
- Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
