1) “Foot.” Place your feet below the bar.

The bar has to be located right above the middle of the foot. (Not above the toe) After each set it has to come back exactly to this point.

2) “Hand.” Grasp the bar.


3) “Back!” Straighten your lower back; Put out the upper chest and make a slight arch in the low back.

At this point, the shin lightly touches the bar. Do not lift the bar with your lower back crouched.

4) “Go up.. and Down.”

Keep your back straight. In each rep, return the bar to the same location.