Getting Started

• 1

  Stand tall with your feet shoulder-width apart while holding one end of a barbell with one arm, with elbows fully bent and arms close to your shoulder.

• 2

  Lower your buttocks towards the ground by bending your knees.

• 3

  Stop when your knees are bent to approximately 45 degrees and return to the starting position, while pressing the barbell upwards.

• 4

  Lower the barbell downwards and perform the same movement same arm.