1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards, in a sumo stance.
2. Place a heavy weighted chain around your neck, making sure it's secure and the weight is distributed evenly.
3. Bend at the hips and knees while maintaining a straight back to squat down and grasp the chain with both hands towards the center of the chain.
4. Keep your chest up and your core braced throughout the movement.
5. Push through your heels, extend your hips and knees simultaneously to lift the chain as you ascend to an upright position.
6. At the top of the movement, contract your glutes and stand tall, keeping the chain under control.
7. Reverse the motion by hinging at the hips and bending the knees to lower the chain back to the starting position.
8. Perform the desired number of repetitions maintaining proper form throughout the set.
- Keep your back straight and core engaged to prevent injury.
- Start with a lighter chain if you are new to this exercise to build up strength and technique before progressing to heavier chains.
- Make sure the area around you is clear to prevent tripping over the chain or injuring someone.
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