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.

  1. Stand to the side of the bar.
  2. 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.
  3. 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.

Related:  Brutal Core Training for Strength

Related:  The Core Training Reality Check