1. Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar.

2. Place an adjustable bench beneath the bar in an upright position.

3. Sit down on the bench and unrack the bar using a pronated grip.

4. Inhale, brace, tuck the chin, then lower the bar to the back of your neck.

5. Exhale and press the bar back to lockout.

6. Repeat for the desired number of repetitions.

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