Grab the barbell lying on the floor with an overhand grip (or cross grip) from a squat position, keeping your arms straight and your back straight. By stretching your legs and straightening your upper body, pull the barbell up close to your legs to hip height (arms always straight). Then, when lowering the weight, first bring your hips back and down before bending your knees back to the starting position.
Starting position:
- Squat position, outstretched arms grasp the barbell at shin height, feet under the barbell
- Grasp the barbell shoulder-width apart with an overhand or cross grip
- Back is straight and tense, buttocks pushed back (hip hinge)
- Keep your head straight
Finishing position:
- Stand upright, arms and legs stretched
- Back straight (abdomen tensed)
- Shoulder blades pulled back in a fixed position
Attention:
In the starting position, the floor should be pushed away, creating more tension in the back and buttocks. Never lift the bar with a hunched back, otherwise there is a risk of strain injuries (always keep your back straight). If you are unsure, only train with the bar without (or with little) weight until you have learnt the movement sequence.
