Stand with feet shoulder width apart and your shins touching the bar. Bend your hips
and knees keeping your back flat. Grasp the bar with an underhand/overhand grip
slightly wider than shoulder width apart.
Press through your heels and lift the bar up keeping your arms relaxed. Maintain a
flat back. Keep the bar close to your body.
Full stand up with the bar.
Hold for 1-2 seconds, then slowly return to the starting position in the opposite
It is critical that you maintain a good posture. The first half of the exercise,
life with your legs with your buttocks out. The second half use your upper body to
full extend your torso.