Grab the bar and begin from a standing position. First, brace by squeezing your butt and then your abs then bend forward at the waist keeping your chest up. Bend the knees slightly and go only so far as you’re able to keep you back flat throughout the movement. Don’t allow the back to round as you push your hips back and pike at the waist.
Just as in the dip or push-up, think about stacking your elbows over your wrists and pull the bar straight up between your lower chest and the belly button. Finish the movement as you lower the bar back into the starting position.