1. Place the safety bars on a squat rack or lifting platform around knee height. 2. Place the barbell on to the safety bars. If using extra weight, add plates and secure with clips. 3. Stand in front of the bar with your feet shoulder-width apart and place your hands on the bar shoulder width distance apart. 4. Keeping your back straight, drive through both feet to stand up with the bar. 5. Squeeze the glutes and keep the core tight. Slowly lower the bar back down to the rack, keeping the weight in your heels. 6. Pause on the rack and repeat.

Upper Back, Mid Back, Lower Back

Hinge