A tough exercise no doubt. It is advisable to start with low weights till you get used to the lift and your
body understands how to react. Also, you need to ensure your shoes have a perfect grip as a slip would
mean damage to your glutes and legs.
Lastly, there should be no jerking. The lift should be clean for maximum benefit.
Step By Step
Note
Get a soft cushion or a thick cotton pad to cover the area your body is in contact with the bar. This
cushioning effect will reduce the discomfort caused by this exercise.
1. Either slip your legs below the bar or lie down and allow the bar roll above your hips.
2. Ensure your shoes firmly sitting on the ground. Consider this your starting point.
3. Begin the movement by lifting your hips vertically through the bar.
4. Remember that your upper back and the foot heels should support your weight.
5. Extend as far as possible and then reverse the motion to return to your starting position.
6. Remember there should be no jerks and the motion should be smooth.
Advanced Tips
When you raise your hips, instead of immediately going down, keep your glutes contracted for a couple
of seconds and slowly return to the starting position. You will definitely feel the burn!
Do not use the barbell initially. Put some weights on your thighs and start with them. Quickly you will
gain confidence and can easily graduate to using the barbell.
