Grab the loaded barbell with your palms facing up (toward the ceiling). Your grip should be slightly wider than your shoulder width. Bend your knees and get ready for the initial lift. This is your starting position.
Lift the barbell and keep your back straight and head looking into the horizon as you bring the bar into your mid-section area. Keep your elbows tucked in. When lifting, the bar should come all the way up until it touches your shirt. Then, release the barbell back down to the original start position but don't extend your arms completely. You should always keep tension in your arms for optimal movement efficiency.
Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times throughout the movement
Don't extended your arms completely on the downward portion of the movement
Don't drop the weight back down too fast as this may result in lower back injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the bar with more weight.