Targets: Full Body, Particularly back and Glutes
1. Lift the bar and grip it strong without leaning back but focus on extending your spine and also flaring your lats and shoulders.
2. Focus your weight through your heels and activate your knees or the inside of your thighs, known as the vastus medialis muscle.
3. Keep the bar on a ‘pretend’ vertical track as once you have initiated the knees you now bend at the hips while maintaining spinal alignment as seen in picture ‘G’. Breathe in on the downward phase.
4. Continue this position to the point where it is now being compromised as you feel you are about to alter your technique. Still drawing in your navel now activate the upward phase through the glutes and return to standing position. Think of lengthening through the spine, rather than swinging the hips.