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Do not hook your heels or feet under any furniture piece or encourage them held under control. Doing feet-anchored under is an ordinary practice for standard sit ups, but you are going to carry out just the opposite.

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Grab a K-bell with both hands, bend the knees, swing the bell between your legs. When you feel a stretch within your hamstrings, snap the bell forward again using explosive power from your hamstrings, hips, glutes, back, and belly. This is a great pre-game movement, incidentally.

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I can’t stress enough that ingestion . rock or lean forward (this produces very dangerous bad habits when you box Squat). You want the CNS to get fired up, so relax then explode up.