Good morning
Hamstrings · Barbell · also glutes and lower back
Set up
A barbell in a squat rack at about armpit height. Learn it with an empty bar or a broomstick first.
Steps
- Rest the bar across your upper back, not your neck, and step back, feet hip-width apart.
- Bend your knees a little and keep them there.
- Push your hips back and lean forward, back flat, until the backs of your thighs feel a stretch.
- Push your hips forward to stand tall again.
Keep in mind
- Back flat from head to hips
- Hips move back; knees stay slightly bent
- Only lean as far as your back stays flat
Common mistake
Rounding your back to lean further. Lean less and use a lighter bar.
Safety
An advanced move. Keep the weight light, and stop leaning the moment your back starts to round.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.