Stand with the feet apart in front of the bar as it rests on the ground:
- Inhale and bend forward at the waist with the chest forward, back arched, and legs as striahgt as possible.
- Grasp the bar with an overhand grip. Keeping the arms relaxed, stand up straight by rotating the hips. Keep the abdominal muscles tight and a slight arch in the back for support.
- Exhale out at the end of the movement.
- Bend forward and return to the initial position but with out returning the bar back to the floor.
To avoid injury, keep the back straight.
This exercise contracts the deep spinal muscles on either side of the spinal column that straightne the spine.
Straightening the torso by tilting the pelvis from front to back contracts the glutens maximus and hamstrings (except the short head of the biceps femoris).
Deadlifting from the ground with extended knees stretches the back of the thighs. To increase the intensity, stand on a box so that the feet are higher than the bar on the ground.
