- Position thighs prone on large pad and lower legs under padded
bar. Place barbell on back of shoulders and grasp bar to sides.
- Lower body by bending waist until fully flexed. Raise, or
extend waist until torso is parallel to legs. Repeat.
- Adjust lower leg brace so pressure is evenly distributed
on thigh pad. Begin with body weight and add additional weight
gradually to allow lower back adequate adaptation.
Maintain barbell's position on back of shoulders when upper body
is lowered. Do not pause or bounce at bottom of lift. Do not
lower weight beyond mild stretch throughout hamstrings and low
back. Full range of motion will vary from person to person. Although
articulation of waist is emphasized, some hip extension may accommodate
movement. Also see Barbell Hyper-extension
and Barbell Back
Synergists (see comments)