1. Set up a barbell on a power rack at about waist height and adjust the safety pins to as low as your flexibility allows while maintaining a neutral spine.
2. Stand facing the barbell, and position yourself so that when you bend at the waist, your lower back will touch the safety pins.
3. Duck under the barbell, and position it across your upper back, just below the base of your neck (as you would for a back squat).
4. Stand up, un-racking the barbell, and take a step or two back from the pins.
5. Assume a stance with your feet shoulder-width apart, toes pointing slightly outward.
6. Brace your core, and keep your back straight and head in a neutral position, looking forward.
7. Hinge at the hips, pushing them back and bending forward to lower the barbell towards the safety pins. Keep your knees slightly bent throughout the movement.
8. Once the barbell touches the pins, reverse the motion by extending through your hips and returning to the standing position.
9. Perform the desired number of reps and sets, ensuring you touch the pins with each repetition.
10. Focus on form throughout the exercise to prevent injury, especially keeping the core tight and the back neutral.
Remember to start with a light weight to ensure proper form and prevent injury. As you become more proficient, you may increase the weight as suitable for your strength level. Always consult with a fitness professional if you are new to this exercise or if you have questions about technique.
