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Main Muscle: Back



·       Grasp a barbell on the floor with a shoulder-width mixed grip and squat down, bending the knees and hips.


·       Bend your knees until your thighs are almost parallel to the floor. Your back should be at about a 45-degree angle. Look up and make sure you maintain the natural curve in your lower spine while bending deeply at your knees.


·       Keeping your spine straight and elbows stiff, stand upright, lifting the bar upward to hip level. In other words, begin lifting the barbell, driving up with your legs, and gradually straightening your back and knees. Keep your arms straight.


·       As you finish lifting (once standing), pull your shoulders back slightly and thrust your chest forward to stand fully erect. Pause. Lower the barbell along the same path (close to your body all the way down) to the floor. With each repetition, you place the barbell on the floor and start the entire lifting motion again.

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