This is an advanced exercise that works most of the muscles of the body. Exercises like this are used to develop functional strength for sports that require strong hands. · Stand besides a barbell placed on the floor. · Grasp the bar with an overhand grip in the center. · Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor. · Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.