- Stand with shoulder width or narrower stance on elevated
platform with thigh against bar. Grasp bar with shoulder width
or slightly wider overhand grip. Disengage bar by rotating bar
- With knees straight, lower bar toward top of feet by bending
hips. After hips can no longer flex, bend waist as bar approaches
top of feet. Lift bar by extending waist and hip until standing
upright. Pull shoulders back slightly if rounded. Repeat.
- Begin with very light weight and add additional weight gradually
to allow lower back adequate adaptation.
Throughout lift, keep arms and knees straight. 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. Those with less flexibility may not
even need to stand on platform. See Dangerous
Exercise Essay. Also see Stiff