Set-Up

• Lay chains over the middle of the barbell. Lay the chains over the bar so that in a standing position, one to two links are left on the ground.
• Walk to the bar and have the bar go over top of your midfoot. Your shins shouldn’t touch the bar.
• Have your heels at hip width and point toes outwards.
• Drop hips outwards to bend down and keep bar at the midfoot.
• Grab the bar with an alternating grip about shoulder width apart and keep arms extended.
• Keep back and shoulders straight and tight by squeezing your shoulder blades together.

Movement

• Pull the bar while keeping back straight and drive through hips by forcing them forwards. Stop once you stand straight up. Don’t over extend your back.
• Return to starting position by dropping your hips outwards and repeat necessary reps.

Completion

• After completion, return the weight to the ground by dropping your hips outwards until the weight is on the ground and let go.