* Grasp the barbell from the rack or deadlift if from the floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance.

* Lower bar towards the top of the feet by bending the hips while tracing front countour of the legs through the downward motion. Gradually bend knees through descent and keep spine straight so back is near horizontal at the lowes position.

* Once the hamstring is stretched fully just before lowering the bar completely to the floor, lift the bar by extending hips and knees until standing upright. Pull shoulders back slightly if rounded.

* Repeat for reps.