equipment

Barbell

sets

3-4

reps

5-8

rest

2-3 min

1. Stand with your feet about hip width apart, bar over your mid-foot.
2. Hinge until your torso is roughly parallel with the floor.
3. Take an overhand grip just outside shoulder width.
4. Set a flat back with your chest up and knees slightly bent.
5. Brace your midsection hard with the bar resting on the floor.

1. Pull the bar explosively from the floor to your lower chest.
2. Keep your torso parallel with the floor — it must not rise.
3. Squeeze your shoulder blades together at the top.
4. Lower the bar back to the floor under control.
5. Let the bar settle completely, then reset and repeat.

Take a breath and brace before each repetition. Exhale once the bar is back on the floor.

• Keep your torso parallel to the floor for the whole set.
• Reset fully between repetitions — every rep starts from a dead stop.
• Pull toward the lower chest, not the stomach.
• Keep your back flat throughout.
• Build a solid bent-over row before attempting this variation.

• Letting the torso rise as the bar is pulled.
• Bouncing the bar off the floor instead of resetting.
• Rounding the back to reach the bar between reps.
• Using the hips to heave the weight upward.
• Loading it like a bent-over row despite the harder position.

From the bar resting on the floor to a touch on the lower chest, with the torso staying parallel to the ground the entire time.