Before beginning, ensure that the barbell is loaded with an appropriate weight. This can be a challenging exercise, so it's essential to use a weight that is manageable and allows you to keep proper form.
1. Position yourself: Stand with your feet hip-width apart and the barbell resting on your upper back, similar to the starting position of a back squat. Secure the barbell across your shoulder blades.
2. Balance and lean: Shift your weight onto one leg, making sure to keep a slight bend in the knee for stability.
3. Lower your torso: In a controlled motion, slowly lean forward at the hips while keeping your back straight and the other leg in line with your body, slightly off the ground behind you. The non-weight-bearing leg should move back and up as a counterbalance as you lean forward.
4. Reach the lower phase: Lean forward until your upper body is roughly parallel to the ground or to the point where you feel a good stretch in your hamstrings. You should maintain a neutral spine and avoid rounding your back.
5. Rise back up: With the hamstrings and glutes engaged, reverse the move by extending your hips and returning to standing position, all the while keeping the non-weight-bearing leg off the ground if possible.
6. Alternate legs: Perform the desired number of repetitions with one leg, then switch to the other leg for the same amount of repetitions.
7. Rest and repeat: Rest as needed between sets and ensure to maintain proper form throughout the exercise to avoid injury and maximize effectiveness.
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