- 双脚与肩同宽站立。保持背部自然弧度，收紧肩胛骨并挺胸。
- 双手握住杠铃，将杠横放在肩上并抵在上背部。通过伸直双腿把杠铃从架上抬起，然后向后退一步。
- 放下重量时屈膝，保持背部姿势不变，直到臀部低于膝盖。
- 将杠铃抬回起始位置，用腿发力，在最高点呼气。
- Loop resistance bands under your feet and around the barbell. Stand shoulder-width apart.
- Brace your core, push hips back, and lower until thighs are parallel to the floor.
- Drive through your heels, extend hips and knees, and return to standing tall.
