1. Stand straight with a flat bench behind you. Feet are shoulder width apart. Place barbell on the back of your shoulders. Hold barbell with overhand grip. Distance between your hands should be wider than shoulder wide apart. Adjust feet to face slightly outward.
2. Lower yourself by bending your knees. Your back is straight throughout the whole movement. Stop when your thighs are parallel with the ground or when your behind touches the bench. When you return to the starting position. generate energy from your lower back.
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