• With your feet on the floor around shoulder-width apart, position your upper back on a bench.

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• Place the barbell on your upper thighs and drop your hips towards the floor. This will be your starting position.

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• Pushing mainly with your heels, lift your hips while keeping your back straight to thrust the barbell upwards. Breathe out as you perform this part of the motion and hold at the top for a second.

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• Slowly go back to the starting position as you breathe in.

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• Repeat for the recommended amount of repetitions.