Instructions
- Position a loaded barbell over your midfoot. Hinge hips back until your torso is parallel to the floor.
- Grip the bar slightly wider than shoulder-width with a flat spine and engaged hamstrings.
- Take a breath and brace your core tightly.
- Pull the bar explosively from the floor or hang directly into your sternum/upper abdomen.
- Retract your scapulae fully at the peak contraction.
- Return the bar under control, pausing or resetting each repetition.
💡 Pro Tip & Form Cue
A strict torso angle parallel to the floor produces unmatched middle and upper back thickness.
Common Mistakes
- Rising too upright: Keep your torso anchored parallel to the floor to target the mid-back and lats.
- Lumbar flexion: Rounding during the pull strains the lower back; brace core 360 degrees.
- Using momentum: Avoid bouncing out of the bottom position.
📊 Recommended Sets & Reps
3–4 sets of 6–10 reps.