Method
- Place yourself in front of an armed barbell.
- Bend your knees, lean forward, and grab the bar with an overhand grip that is medium (shoulder width) while maintaining the straightest possible back. The workout will begin in this posture. Use a different grip or wrist straps if you find it difficult to maintain your grip on the bar with this one.
- Start the lift while holding the bar by pushing with your legs and raising your torso to the upright position while exhaling. Stick your chest out while standing straight up and tighten your back by pulling your shoulder blades back. Consider how military personnel appear when they are standing at attention.
- While maintaining a straight back, bend at the knees and simultaneously lean forward at the waist to return to the beginning position. You are back in the starting position and prepared to complete another repetition once the weights on the bar contact the ground.
- Complete the program’s recommended number of repetitions.
Caution:
1. You should not take this activity lightly. If you have back problems, try replacing it with a rowing motion.
2. If your back is in good shape, make sure to maintain proper form and avoid rounding your back, which might harm it. Use caution while choosing the weight; if in question, go with less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.