Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. With feet flat beneath the bar squat down and grab the bar with shoulder width or slightly wider over hand or mixed grip. Hinge at your hips and lower your torso until it’s almost parallel to the floor.
Pull the workout bar as high as you can toward your chin by explosively standing up as you bend your elbows and raise your upper arms. To generate power, thrust your hips forward forcefully. Reverse the movement to return to the starting position and Let the bar hang at arm’s length in front of your thighs. Repeat.
This movement should be done explosively and can improve your physique quickly.