How to do it
Keep your chest over the bar and your back tight during the initial pull.
- 1
Stand with feet hip-width apart and grip the barbell with a wide overhand grip.
- 2
Bend at the hips and knees to lower the bar just above the ground.
- 3
Explosively extend your hips, knees, and ankles to pull the bar upward.
- 4
Keep the bar close to your body and lead with your elbows to lift it as high as possible.
- 5
Lower the bar back to the starting position in a controlled manner.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on generating power from your hips and legs to initiate the upward movement of the bar, rather than pulling with your arms.
Common mistakes
- ✕Bending the arms before full hip extension
- ✕Letting the bar swing out from the body
- ✕Rising onto the toes before hips finish