- Stand in front of the bar with appropriate weight.
- Squat, bending your knees. Bend forward at the waist. Trying to keep your back straight, grasp the bar using medium grip (wrist shoulder-width apart, palms facing down). This will be your starting position. If you experience difficulties with this grip, grasp the barbell with reverse (supinated) grip or use wrist wraps.
- Exhaling, start to move up by extending the legs and at the same time straightening the torso. In the erect position, push the chest forward and pull your shoulder blades together. Your position should be similar to “at attention” position of a soldier.
- Return to the starting position, bending your knees, while bringing your torso forward and bending at the waist. Remember to keep your lower back arched. If barbell plates touch the floor, that means you reached starting position and are ready to repeat.
- Perform for the required amount of repetitions.