This movement is best done off the floor, but if you're having trouble you can set the bar at about mid-shin level in the rack.
- Stand to the side of the bar.
- Bend and set yourself in the same position you would to deadlift (back flat, chest up) and pick it up just as you would a suitcase. Resist bending to the side. Stay straight.
- Keep your abs flexed and your lower back tight throughout the movement. If you start twisting, stop and take some weight off the bar.
Three to four sets of 5 reps is sufficient.