Spieren

Uitvoering

1. 1To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
2. 2Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
3. 3Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
4. 4Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
5. 5Repeat for the recommended amount of repetitions.