This exercise calls for an Olympic bar, but if that is too heavy, Bass recommends using dumbbells. Stand in a solid shoulder-width stance with your shin to the bar. Bend at the waist and knees at the same time, and grasp the bar securely in an overgrip. Keep your spine in a powerful flat position, and breathe in deeply and steadily. Pull the bar to a full military position, keeping it close to the body, then exhale as you exert full force. Pause for a second to allow muscles to contract, then return to the starting position by slowly bending your knees and lower back.