How to do it
Plant your full foot firmly until the bar passes your knees.
- 1
Begin in a deadlift position with the barbell close to your shins.
- 2
Explosively extend your hips and knees to pull the bar up along your body.
- 3
As the bar reaches your thighs, shrug your shoulders and continue to pull with your arms, keeping the bar close.
- 4
Lower the bar back to the starting position in a controlled manner.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on explosive power from your legs and hips to initiate the pull, and keep your elbows high and outside as you lift the bar.
Common mistakes
- ✕Bending the arms too early in the pull
- ✕Slouching the upper back at the start
- ✕Cutting the extension short before the shrug