Approach the bar and stand facing the bar with your feet a little less than shoulder width apart.
Keep your back motionless and a little arched. Flex your knees until your thighs are about parallel to the floor.
Depending on your physique and the flexibility of your ankles, you can vary this position by adjusting the width of your stance. Take an overhand grip on the bar (the palms of your hands will be toward your shins), with your hands slightly more than shoulder width apart.
1. Inhale and contract your abdominal and lower back muscles. Lift the bar by straightening your legs, raising it in front of your shins.
2. When the bar reaches you knees, extend your torso so you are standing erect with your arms straight down at your sides.
Exhale as you complete the movement.
3. Hold the erect position for about 2 seconds then, return the bar to the floor. Be careful not to hyperextend or arch your back.
Notes: This exercise is a full-body exercise, working almost every muscle. It builds great hip, lower back, and trapezius muscle mass and also involves the buttocks and quadriceps. Combined with the bench press and the squat, this trio comprises the exercises performed for power lifting competitions.