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Purpose

• the inverse of a deficit deadlift: cut the range, add the load
• the bar starts above the hardest part of the pull, so once you have built up to it you handle well over your deadlift, and the traps take the benefit
• load bought with range: the erectors, hamstrings and glutes lose the stretch the floor gave them

Execution

Set the pins just below your knees and load the bar. Stand with feet hip-width apart, shins against the bar, upper back rounded to grip. Brace your trunk, flex erectors and wedge yourself into the bar.

• pull the slack out of the bar before anything moves
• drive your hips forward, bar dragging up your thighs
• let your back straighten gradually as the bar rises
• finish at full lockout with your hips and knees extended
• lower back to the pins under control

Let your back round if you're adapted to spinal flexion. Work towards it incrementally.

Start just below the knee and stay there. If you change it, pick Changed technique or equipment in the exercise menu, so the jump doesn't count as a strength change.

Purpose

• the inverse of a deficit deadlift: cut the range, add the load
• the bar starts above the hardest part of the pull, so once you have built up to it you handle well over your deadlift, and the traps take the benefit
• load bought with range: the erectors, hamstrings and glutes lose the stretch the floor gave them

Execution

Set the pins just below your knees and load the bar. Stand with feet hip-width apart, shins against the bar, upper back rounded to grip. Brace your trunk, flex erectors and wedge yourself into the bar.

• pull the slack out of the bar before anything moves
• drive your hips forward, bar dragging up your thighs
• let your back straighten gradually as the bar rises
• finish at full lockout with your hips and knees extended
• lower back to the pins under control

Let your back round if you're adapted to spinal flexion. Work towards it incrementally.

Start just below the knee and stay there. If you change it, pick Changed technique or equipment in the exercise menu, so the jump doesn't count as a strength change.