(703) 266-0118 jamieb@thenzone.com
Barbell Box Pulls


  • Have a box on each end of the barbells so that the barbell is elevated.
  • Approach the barbell and have the bar come over the mid-foot but knees or shins are not touching the bar.
  • Stand with feet hip or shoulder width apart.
  • Squeeze your shoulder blades together to keep your back and shoulders tight throughout the movement.
  • Drop your hips outwards to bend down to the bar.
  • Grab the bar with an overhand or alternating grip at or just outside shoulder width apart.


  • Press through the floor by pressing through your heels to lift the bar up.
  • Force your hips forward to explode the weight up to the finish position.
  • Bring the weight up until you are in a standing position. Don’t over extend the back.
  • Bring the weight back down to the boxes by dropping your hips outwards.
  • Repeat for necessary reps.


  • After completion, drop your hips outwards to bring the weight back down to the bar and let go.