Keep moving your torso forwards until your head is facing forwards and your chest is up. Perform the workout twice a week on nonconsecutive days. That's pretty much it.
Press above your head and then move your head slightly forwards (without bending) so you can move the bar straight up and down.
Maybe include some hyperextensions or other lower back strengthening exercises to your workout...
For a hypertrophy phase - 8-12 reps, that jumps to 32-48 seconds.
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