equipment

Barbell, Bench

sets

3-4

reps

8-12

rest

90-120 sec

1. Sit on the floor with your upper back against the long edge of a bench.
2. Roll a loaded barbell over your hips, using a pad for comfort.
3. Plant your feet flat, about shoulder width apart and knees bent.
4. Set your feet so your shins will be vertical at the top of the lift.
5. Tuck your chin slightly and brace your midsection.

1. Drive through your heels to lift your hips upward.
2. Continue until your hips are fully extended and your torso is roughly parallel to the floor.
3. Squeeze your glutes hard at the top without arching your lower back.
4. Lower your hips under control toward the floor.
5. Stop just short of resting the bar down, then begin the next repetition.

Exhale as you drive your hips up, inhale as you lower them.

• Keep your chin tucked and eyes forward — this helps stop the back arching.
• Finish with the hips, not by arching the lower back.
• Keep your shins vertical at the top.
• Drive through your heels rather than your toes.
• Use a bar pad — the load sits directly on the hips.

• Arching the lower back at the top instead of extending the hips.
• Setting the feet too close or too far so the shins are not vertical.
• Letting the chin and chest lift up at the top.
• Pushing through the toes.
• Using a range so short that the hips never fully extend.

From hips near the floor to full hip extension with the torso parallel to the ground. The lockout is the working part — do not cut it short.