Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), and hands slightly wider than shoulder width apart. Pick the bar up, bending at the knees and keeping your back straight.
Grasp an empty barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the
Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.