Getting started: Start with your feet about 6-8 inches apart, legs slightly bent, and a grip on a barbell slightly wider than shoulder's width. I recommend the use of straps on this exercise. You can find them in most sporting goods supply stores or gym pro-shops. Straps let you grip the bar without letting it roll out of your hands or without tiring your hands too much. If you do not have straps use a grip that is one hand over, one hand under. This approach will prevent the rolling problem. In addition, the exercise can be done with dumbbells. If you are particularly more flexible in the hamstrings (can you flatten your hands on the floor with your legs straight?) then you may want to do these off a block so that you can get a deeper stretch at the bottom of the motion. Whether you use a barbell or dumbbells, start LIGHT, and over a period of time gradually build your strength. Practice your form at a light weight until it is perfect.

Instructions: As you lean forward, inhale, keep your back in an arched position (this forces you to bend from the hips and not round out your back). Lower the weight as if you were going to place it on your toes. Do not round your back out on this exercise. There is a similar exercise where you would do just that; but, don't confuse it with this one because if you do this wrong, you really risk injuring your back. You can bend your legs just slightly more, making sure to feel the stretch deep in the hamstrings. At the bottom of the motion your torso should be parallel to the floor. Don't bounce out of the bottom. Pause for a second and start back up, exhale, and keep your head up as if you are trying to look at the ceiling. When you reach the top, do not fully engage the knee. Your leg should be relatively straight, and you should be standing completely upright. Don't stop short of coming all the way up. That also puts unnecessary stress on the back.

Important Tips: Two problems I often encounter when teaching this exercise are breathing and leg position. Make sure to concentrate on the proper breathing particularly for this exercise. Also, don't over bend your legs as you lean forward. I have seen some people look as if they were going into a squat position, and that will not target the hamstrings the way we want.

Make sure to STRETCH in between sets. Stretch each leg individually, and hold the stretch for at least 30 seconds. I prefer to sit on a flat accessory bench and put one leg in front of me with the glute to the heel fully on the bench, the other leg hanging off, grab the bench, and pull myself into the stretch.