- Stand centered over the barbell, feet shoulder-width apart.
- Grip the bar with both hands, one in front, one behind.
- Lift by driving through your heels, keeping your back straight, then lower slowly.
- Begin by standing with your feet hip-width apart with the bar on the ground at your side.
- Lift the bar to your side and walk for the allotted amount of time or distance.
- Set the bar down and switch sides.
- Sit on the machine and place your upper back on the rolling pad.
- Extend your hips and lower back. Make sure not to hyperextend your spine.
- 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.
