LEGS & BACK (Advanced)
Stand over the barbell. Position your feet underneath the bar at shoulder width, having the bar cross just in front of your ankles. Point your toes slightly out. Holding your head erect, tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grip the bar at shoulder width. Keeping your head erect, take a 3/4 breath. Stand up, pushing off the floor with your legs and pulling with your back until the bar reaches a point just above your knees. Hold momentarily and then start to let out your breath as you quickly descend, lower and release the barbell.