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Purpose

• exceptional erector development through peak spinal flexion
• builds insane back thickness and postural strength
• offers unique front-loaded stability challenge

Execution

Position a barbell on the floor. Squat down with feet shoulder-width apart and secure the bar in the crook of your elbows, arms crossed. Protect your inner arms with padding if needed.

• initiate by pushing the floor away with your feet
• embrace the natural spinal flexion, particularly in the upper back
• use erector strength to gradually extend your spine during the ascent
• achieve a fully upright position at the top
• descend by reversing the movement, leading with hip hinge

The deliberate spinal flexion creates tremendous tension in the erector muscles, making this an excellent developer for a thicker, stronger back. Progressive loading builds resilience to spinal flexion while strengthening the trunk musculature from a novel angle.

Purpose

• exceptional erector development through peak spinal flexion
• builds insane back thickness and postural strength
• offers unique front-loaded stability challenge

Execution

Position a barbell on the floor. Squat down with feet shoulder-width apart and secure the bar in the crook of your elbows, arms crossed. Protect your inner arms with padding if needed.

• initiate by pushing the floor away with your feet
• embrace the natural spinal flexion, particularly in the upper back
• use erector strength to gradually extend your spine during the ascent
• achieve a fully upright position at the top
• descend by reversing the movement, leading with hip hinge

The deliberate spinal flexion creates tremendous tension in the erector muscles, making this an excellent developer for a thicker, stronger back. Progressive loading builds resilience to spinal flexion while strengthening the trunk musculature from a novel angle.