- Sit on floor with long side of bench behind back. Roll barbell
back and center over hips. Position upper back on corner of bench.
Place feet on floor approximately shoulder width with knees bent.
Grasp bar to each side.
- Raise bar upward by extending hips until straight. Lower
- Use bench of lower height 16" to 18" (40 to 46
cm) allowing torso to be angled approximately 45º. Bench
may need to be secured so it does not slide on floor.
- Bar must be high enough to allow clearance over hips. If
45lb (22kg) plates are too heavy, lighter Olympic-style bumper
plates can be used.
- Bar should be positioned across upper hip flexors and lower
abdomen.. Thick bar padding or balance foam pad may need to be
used if pelvis and hip flexor muscles do not over enough natural
- Find comfortable contact hinge position on bench and avoid
sliding. Keep bar from rolling back near top of movement with
hands on bar.
- Movement should occur through hip with torso rigid. Avoid
chest arching upward and anterior pelvic tilt, both producing