How to do it
Keep the barbell in direct contact with your thighs during the second pull.
- 1
Stand with feet hip-width apart, barbell on the ground in front of you.
- 2
Bend at the hips and knees to grip the bar with an overhand grip, slightly wider than shoulder-width.
- 3
Lift the bar by extending your hips and knees, keeping the bar close to your body.
- 4
As the bar reaches thigh level, extend your ankles, knees, and hips explosively.
- 5
Shrug your shoulders and pull the bar up, catching it at shoulder height with elbows forward.
- 6
Stand up straight to complete the lift before lowering the bar back to the ground.
- 7
Repeat for the desired number of repetitions.
Expert tip
Use a hook grip and focus on a powerful hip drive to create momentum for the bar to travel upwards efficiently.
Common mistakes
- ✕Catching the bar with elbows pointing down
- ✕Starting with the hips too high