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Begin seated on the ground with a bench
directly behind you.
Have a loaded barbell over your legs.
Using a fat bar or having a pad on the bar can greatly reduce
the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips
and lean back against the bench
so that your shoulder blades are near the top of it.
Begin the movement by driving through with your feet,
extending your hips vertically through the bar.
Your weight should be supported by your shoulder blades
and your feet.
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