- Put your shoulder blades on a bench and cross one leg over the other. Put one foot on a low box or plate.
- Start with your hips up.
- Drop your hips and then push your hips up toward the ceiling.
- Put your shoulder blades on a bench and cross one leg over the other.
- Start with your hips up.
- Drop your hips and then push your hips up toward the ceiling.
- Measure your shoulders against the bar to make sure you're even. Wrap a pair of lifting straps around the bar. Hold the ends of the straps. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Sit on the ground with a bench behind you. Place both feet on a plate or low box. Have the barbell over your legs just above your hips.
- Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
- Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
- Slowly extend as far as you can, and then slowly return to the starting position.
