Sets: 5 Reps: 5 Rest: 120 sec.
Grab the bar tightly, hands as close together as is comfortable and elbows pointed down. Come up under the bar, resting it on your traps, and lift it off the rack. Step backward, and stand with your feet between hip and shoulder-width apart and toes turned slightly outward . Take a deep breath, forcing your abs outward, and bend your hips and then your knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor). Maintain the normal arch in your lower back at all times . Begin trying to push your feet outward as if you were going to spread the floor apart. Contract your glutes and explode back upward to the starting position, exhaling the breath forcefully. That's one rep.