equipment

Barbell

sets

3-4

reps

6-12

rest

2-3 min

1. Stand with your feet about hip width apart, barbell over your mid-foot.
2. Hinge at the hips and take an overhand grip just outside shoulder width.
3. Push your hips back and keep a soft bend in the knees.
4. Set your torso at roughly 45 degrees or lower, with a flat back.
5. Brace your midsection hard and let the bar hang at arms' length.

1. Pull the bar toward your lower ribs or upper stomach.
2. Drive your elbows back rather than lifting with your hands.
3. Squeeze your shoulder blades together at the top.
4. Lower the bar under control until your arms are fully extended.
5. Keep your torso angle fixed throughout — it should not rise as you pull.

Take a breath and brace before each repetition. Exhale at the top or after returning the bar to the bottom.

• Keep your back flat from head to hips.
• Keep your torso angle constant for the whole set.
• Pull toward your stomach, not your chest.
• Keep the bar close to your legs.
• Set the bar down between sets rather than holding the hinge.

• Rounding the back under load.
• Standing up as the bar is pulled, so the torso angle changes each rep.
• Jerking the weight up with the hips and lower back.
• Letting the bar drift away from the body.
• Choosing a load too heavy to keep a flat back for the full set.

From arms fully extended to the bar touching or nearly touching the lower ribs. Reduce the load rather than shortening the range if you cannot reach your torso.