Basic exercise to establish a strong hip extension capacity and overall strength.

Feet must be rooted firmly into the ground, about hip-width apart. Anchor your feet via an external rotation torque through the hip. To ensure spinal neutrality orient upwards and tightly grab the bar retracting the arms.

The first half of your ascend is mainly achieved by knee extension. As you pass the knees, hip extension drives the movement further until you stand straight.

It is very important to put great emphasis on the neutrality of the spine and hip extension. The overall movement should not be achieved through merely leaning backwards and pulling the weight with your upper body. In the long run this will affect the integrity of the spine in a negative way.