• Start by grasping the bar at shoulder width as it rests upon your thighs (an alternated grip can be utilized if necessary to hold onto the bar as shown in this picture).

• Make sure you are standing up with your feet just past shoulder width apart.

• When beginning this exercise the first movement is to push your hips back as you feel your weight into the heels of your feet; causing the upper body to lower.

• At the same time, the knees will slightly bend while the bar travels close to the body.

• Remember to keep an arched back while doing this exercise and not allow the back to round.

• Once at the bottom position, you should still feel your weight into your heels as you also feel a stretch in the hamstrings while keeping a strong back and the head up. (only go as low as your flexibility will allow without losing a strong back position)

• Finally finish the lift by driving yourself back up as you squeeze in the gluteus until you reach an upright position.

Demonstrator - Dana Hughes