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Muscle Group:  Legs 
 
Notes:

Make sure that the hips and knees move at the same time. If your hips move before your knees it means that your lower back is getting worked excessively and an injury may occur. You should reduce the weight you are lifting and check your technique!

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Step 1

Step under the bar and position the bar evenly across the upper trapezius muscle.
Move hips under bar.
Position feet shoulder width apart for males, or hip width apart for females.
Turn the hooks back and lift the bar.
Focus eyes on wall 30 to 60 cm above eye level.

 
Step 2

Slowly and under control, lower bar by bending at the hips and knees.
Keep weight over the middle of the foot and heels, not the toes.
Keep all of the foot on the floor. Do not use blocks under heels.
Keep knees aligned with direction of toes.
Slowly lower hips until tops of thighs are parallel to floor.
After slight pause, slowly raise bar by straightening hips and knees.
Maintain body position.