How to do it
Keep your weight balanced over mid-foot during the entire pull.
- 1
Stand with feet hip-width apart, barbell over your toes.
- 2
Squat down and grip the barbell with a wide overhand grip.
- 3
Keep your back straight, chest up, and eyes forward as you drive through your heels to lift the bar.
- 4
As the bar passes your knees, powerfully extend your hips, knees, and ankles (triple extension).
- 5
Shrug your shoulders and pull the bar up to chest height, keeping it close to your body.
- 6
Lower the bar back to the ground under control.
Expert tip
Keep your core tight and back straight throughout the lift to prevent injury and ensure maximum power transfer from the legs to the barbell.
Common mistakes
- ✕Bending the arms before full hip extension
- ✕Letting the bar swing away from the body
- ✕Hips shooting up before the chest rises