Stand tall with your feet shoulder-width apart. Hold a barbell with both palms facing backwards (a pronated grip) or with one arm rotated so that palm is facing forwards (alternated grip). Your arms should be straight and slightly wider than hips. Shoulders are pinned back and down.
Lower the bar:
Move your hips backwards and lower the bar straight down. Maintain the neutral curves of your spine. Bend your knees at the last part of the movement to allow for the barbell to almost reach the floor.
Pull:
Return to the starting position by driving through the heels and pulling the bar straight upwards by straightening your hips.
Note:
- The bar should be moving up and down in a straight line close to the body.
- Full hip extension at the end of the pull.
