Option A
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a mat/pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Option B
- Begin by deadlifting the loaded barbell then sitting down on the bench placing the loaded barbell in your lap.
- Slide your back down the bench into the starting position.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com