• Using a Barbell 

 

• Placing your feet shoulder width apart with the bar as close as possible to your body

 

• Keep a neutral spine position, slightly bend your knees and push back using your hips 

 

• When grabbing the barbell, keep hips above your shoulders 

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• Using an overhand or alternating grip, pull the barbell up squeezing your glutes and hamstrings. 

 

• As you are coming straight up, stop as soon as you are in  (DO NOT HYPER-EXTEND the lower back) normal proper posture

 

• Slowly move down activation the same muscle into reverse and repeat