| Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar to the middle to upper portion of your abdominals. If you can pull the bar higher than this you will need to increase your weight! Lead this pull phase with your elbows so the bar stays close to your body. Drop the bar to the floor and assume the starting position again. Make sure to keep the lifting area free of items the bar could land on. |
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