UNRACKING

Now place your butt on the bench, keeping a slight arch in your back. Do not place your back flat against the bench, as this is not a neutral or safe position. Next, place your feet flat on the ground in a position that allows you to maximize leg drive. The farther back your feet are, the more leg drive you can generate. However, this also puts your butt at risk of coming off the bench, which increases the risk of lower back injury. From here on out, you’ll have three points of contact: shoulder blades, butt, and feet.