How to do it
Maintain a rigid, flat back from the first pull through the catch.
- 1
Start with the barbell on the ground and stand with feet hip-width apart.
- 2
Bend at the hips and knees, and grip the bar with an overhand grip just outside your legs.
- 3
Lift the bar by extending your hips and knees, keeping the bar close to your body.
- 4
As the bar approaches your thighs, explosively extend your body and pull yourself under the bar.
- 5
Split your legs quickly, with one foot stepping forward and the other back, catching the bar in the front rack position.
- 6
Stand up by bringing your feet back together to complete the lift.
Expert tip
The split position requires good coordination and balance. Focus on a quick split and a solid catch position, keeping the front shin vertical and the back knee slightly bent.
Common mistakes
- ✕Hips rising before the chest during the pull
- ✕Letting the bar drift away from the torso
- ✕Dropping the elbows in the catch position