1 - Position the safety squat bar across your upper back and traps, holding the front handles firmly with both hands.
2 - Stand with your feet about shoulder-width apart, brace your core, and keep your chest lifted.
3 - Maintain a slight bend in your knees, then hinge at the hips by pushing your hips back while keeping your spine neutral.
4 - Lower your torso forward in a controlled motion until you feel a strong stretch through your hamstrings or your torso is near parallel to the floor.
5 - Pause briefly while maintaining tension through your core, glutes, and hamstrings.
6 - Drive your hips forward and squeeze your glutes to return to the upright starting position.
7 - Repeat for the desired number of repetitions without rounding your back or letting the bar shift.
