FitNessieHow to do it
- Stand with the bar over mid-foot, hinge until your back is about parallel to the floor, and take an overhand grip a little wider than your shoulders.
- Pull the bar explosively to the base of your chest or upper abs, keeping your upper body still.
- Squeeze your shoulder blades together with your elbows tucked.
- Lower the bar under control back to the floor and reset before the next rep.
Key cues
- Back about parallel to the floor
- Only the bar and arms move
- Pull explosively, lower with control
- Bar touches the floor every rep
Common mistakes
- Standing up or heaving your torso to move the bar
- Letting the back round
- Flaring the elbows out wide
- Bouncing the bar off the floor
Muscles worked
- Primary
- Lats, traps and rear delts
- Secondary
- Biceps, lower back and forearms
Equipment
Barbell and weight plates.