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Place a barbell with appropriate weight behind your legs. Warm up with an empty bar. Then, begin training with about half the weight you would deadlift. Place your feet shoulder width apart. It’s okay for your toes to point outward at about a 30-degree angle. Make sure the barbell is not too close to

Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up crossed and over the bar. Your hands should be crossed. The bar should be resting on the front of your shoulders. Core is tight. Back is flat. Maintaining control, lift the bar up. Bend your knees

Approach the bar so that it is centred over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and your grip set, take a big breath and then