This exercise works the spinal extensors and the glutes. It requires strict compliance to the technique as it is a high injury risk exercise.
Stand up straight with your feet shoulder width apart.
Hold a barbell placed on the back of your shoulders at the trapezoids level or slightly below it.
As you inhale, keeping your back straight, bend your body forward until it reaches a horizontal position.
You should bend at the hips only, never bend your spine!
Return to the starting position as you inhale.
Do not bend your lower back while bending down and up. Do not use heavy weight as it can cause injuries.
You can slightly bend knees as your feel comfortable.