equipment

Barbell

sets

3-4

reps

5-8

rest

2-3 min

1. Set the rack hooks at roughly upper-chest height.
2. Place the bar across the front of your shoulders, resting on the shelf they create.
3. Take a clean grip with fingers under the bar, or cross your arms over it.
4. Drive your elbows up so your upper arms are roughly parallel to the floor.
5. Unrack the bar, step back into a shoulder-width stance and brace.

1. Lower by bending the knees and hips together, keeping your torso upright.
2. Keep your elbows high throughout — this holds the bar in place.
3. Descend until your thighs are at least parallel to the floor.
4. Drive up through your whole foot, leading with your chest and elbows.
5. Stand fully upright before beginning the next repetition.

Breathe in and brace at the top, hold through the descent, and exhale as you complete the ascent.

• Keep the elbows high — dropping them is what makes the bar roll forward.
• Stay upright rather than leaning into the bar.
• The bar rests on the shoulders; the hands only guide it.
• Keep your knees tracking in line with your toes.
• Work on wrist and shoulder mobility if the rack position is uncomfortable.

• Letting the elbows drop, so the bar slides off the shoulders.
• Gripping the bar tightly in the hands instead of resting it on the shoulders.
• Leaning forward and turning it into a good morning.
• Rounding the upper back under load.
• Loading it as heavily as a back squat before the rack position is solid.

From standing to thighs at or below parallel, with the torso staying upright. Depth is limited by where you can keep the chest up and elbows high.