Place the bar where you want to lift. Approach the bar so the bar is directly
over the middle of your feet. Stand with your feet shoulder-width apart, toes
slightly out. Drive knees slightly forward until your shins touch the bar. Lean
over the bar, rounding from the upper back. Grab the bar.
pack your shoulders back and down
brace your trunk, flex erectors and wedge yourself into the bar
push the floor away from you, keep the bar in contact with your legs
finish the lift by extending your hips and knees
lower the bar by hinging the hips back, keep the bar in contact with your legs
Let your back round if you're adapted to spinal flexion—work towards it
incrementally.
Purpose
the king of all lifts 👑
awesome for traps, erectors and a thick back
good for hamstrings and glutes
Execution
Place the bar where you want to lift. Approach the bar so the bar is directly
over the middle of your feet. Stand with your feet shoulder-width apart, toes
slightly out. Drive knees slightly forward until your shins touch the bar. Lean
over the bar, rounding from the upper back. Grab the bar.
pack your shoulders back and down
brace your trunk, flex erectors and wedge yourself into the bar
push the floor away from you, keep the bar in contact with your legs
finish the lift by extending your hips and knees
lower the bar by hinging the hips back, keep the bar in contact with your legs
Let your back round if you're adapted to spinal flexion—work towards it
incrementally.