Spieren

Uitvoering

1. 1Stand erect while holding a barbell with a supinated grip (palms facing up).
2. 2Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
3. 3While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
4. 4Slowly lower the weight again to the starting position as you inhale.
5. 5Repeat for the recommended amount of repetitions.