The Setup

• Address the bar
• Shins just off the bar (shoelace knot just under the bar)
• Feet hip width appart
• Toes slightly turning out
• Hips go back as knees come forward untill your shins touch the barbell (this is as low as your hips need to go)

• Grip the bar (under over grip or over over)

Coaching Points

• Standing tall take a deap breath pushing the air into the bottom of your diaphragm (like your doing a number 2) rib cage locked down.

• shoulder blades tucked into the ‘back of your pockets’
• Break the bar, lats engaged
• Drive the ground away as you stand tall into perfect posture. Drive hips into the bar
• Control the lift back to the ground exactly the same as you stood it up but in reverse

Quality Criteria

• Weight does not roll away from your body as you lift the weight
• Lower back does not round
• Upper back does not round
• Hips and knees lock out at the same time
• Lower back does not over arch at lockout
• Knees do not fall in
• Neutral head position
• No shooting of the hips upwards at the beginning of the pull