The Setup

• Lying face down on the bench
• Hips tucked under
• Grabbing the bar with your hands, pull the bar off of the J-Hooks by pulling your scapular together

Coaching Points

• Think of pulling with speed

Quality Criteria

• Shoulder blades must stay retracted throughout the whole movement
• Bar must touch underside of the bench
• Shoulder blades must stay retracted at the bottom of the movement showing control
• No lower back arch