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- Position the bar just below shoulder level and adjust the safety stops right above knee height.
- Grasp the handles of the safety bar and step underneath.
- Position the bar at the base of your traps and look straight ahead.
- Unrack the bar, take 2-3 steps back and position your feet at shoulder width.
- Take a deep breath and keep your elbows in line with your torso.
- Descend by simultaneously pushing the hips back and bending the knees.
- Once your thighs reach parallel with the floor, begin to reverse the movement.
- Keep your abs braced and drive your feet through the floor.
- Finish the lift by exhaling as you fully extend the hips and knees.
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