equipment

Barbell

sets

3-4

reps

8-12

rest

90-120 sec

1. Stand over the bar with your feet about hip width apart.
2. Hinge at the hips and take the handles with a neutral grip.
3. Keep a soft bend in your knees and push your hips back.
4. Set your torso at roughly 45 degrees with a flat back.
5. Brace your midsection and let the weight hang at arms' length.

1. Pull the handles toward your lower chest and stomach.
2. Drive your elbows back and keep them close to your body.
3. Squeeze your shoulder blades together at the top.
4. Lower the weight under control until your arms are extended.
5. Keep your torso angle fixed throughout the set.

Brace and take a breath before each repetition, exhale after the bar returns to the bottom.

• Keep your back flat and your chest proud.
• Keep your hips back so the position comes from a hinge, not a squat.
• Pull with the elbows rather than the hands.
• Keep the torso angle constant for the whole set.
• Set the weight down between sets rather than holding the hinge.

• Rounding the upper back as the weight is lowered.
• Standing up during each pull so the torso angle changes.
• Bouncing the plates off the floor between repetitions.
• Using the lower back to heave the weight upward.
• Loading heavier than the flat-back position can be held for.

From arms fully extended to the handles reaching the lower chest and stomach. Keep the hinged position fixed so the range comes from the arms and shoulder blades.