Purpose
- clean pull with the floor taken out of it
- starting from the hang removes the first pull, so the bar has no momentum when
the hips fire and everything comes from the extension itself
- straight arms all the way up, so the traps finish it and the side delts stay
out
Execution
Stand tall holding the bar at clean width, strapped in. Hinge to lower the bar
to just above your knees. Brace your trunk and flex erectors.
- hold the hang position without letting the bar drift forward
- drive your hips through from a dead stop
- shrug the bar as high as it will go
- keep your arms straight throughout, no elbow bend
- lower back to the hang under control and reset
Above the knee is preference, not doctrine. Pick a height, stay with it, and add
an exercise note if you change it.
Purpose
- clean pull with the floor taken out of it
- starting from the hang removes the first pull, so the bar has no momentum when
the hips fire and everything comes from the extension itself
- straight arms all the way up, so the traps finish it and the side delts stay
out
Execution
Stand tall holding the bar at clean width, strapped in. Hinge to lower the bar
to just above your knees. Brace your trunk and flex erectors.
- hold the hang position without letting the bar drift forward
- drive your hips through from a dead stop
- shrug the bar as high as it will go
- keep your arms straight throughout, no elbow bend
- lower back to the hang under control and reset
Above the knee is preference, not doctrine. Pick a height, stay with it, and add
an exercise note if you change it.