Start Position: Standing with feet hip-width distance with shoelaces under the bar. Hinge at the hip, pushing hips back and down until they are slightly higher than knee height, and grip the bar with straight arms.
Procedure: Keeping your elbows locked, take the pressure off the floor and onto your muscles. Push your feet through the ground, extending/straightening your hips and knees simultaneously to stand tall — hinge at the hip and bend your knees to lower the weight back down under control to the start position. Repeat for the prescribed repetitions.
Coaching Key: Keep the weight close to your body; hips and shoulders should rise together. Squeeze the glutes together, keeping your torso and shoulders engaged throughout the movement as you stand tall.
Feel It: Glutes, hamstrings, quads, and back.
