REVERSE DEAD LIFT

1. Set the bar at a power rack . Attach bands to the top of the rack , using either bands pegs or frame itself . Attach the other end of the bands to the bar .
2. Approach the bar so that it is centred over your feet . You feet should be about hip width apart . Bend at the hip to grip the bar at shoulder width , allowing your shoulder blades to protract . Typically , you would use an over hand grip or an over/under grip on heavier sets .
3. With your feet , and your grip set , take a big breath and then lower your hips and bend the knees until your shins contact the bar . Look forward width your head , keep your chest up and your back arched , and begin driving through the heels to move the weight upward .
4. After the bar passes the knees , aggressively pull the bar back , pulling your shoulder blades together as you drive your hips forward into the bar .
5. Lower the bar by bending at the hips and guiding in to the floor .