|Type||Free Weight Resistance|
|Equipment||Barbell or Ez-Curl Bar|
|With the barbell on the ground. Stand up to it till you can see your toes on the other side of the bar. Slide your hands down your legs, moving the hips back and bending the knees, until they grab the bar. Make sure your shoulders are over your knees and knees over the toes. Thrust through the heels lifting first with the legs and then the hips and back till you are upright. Return to the starting position to finish one repetition. Keep the bar touching your legs at ALL times. If the bar rubs and hurts your shins, stick your thumb out a little to place this between you and the bar.|
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