How to Perform

Set up: Stand with feet hip-width apart, the bar over your mid-foot. Bend at the hips and knees to grip the bar just outside your legs.
Brace: Take a deep breath, brace your core, and pull your chest up to create a flat back. Engage your lats by trying to “bend the bar” around your legs.
Pull: Drive through the floor with your legs while keeping the bar close to your body. The bar should travel in a straight line up.
Lockout: Stand fully upright by extending your hips and knees simultaneously. Squeeze your glutes at the top.
Lower: Hinge at the hips first, then bend your knees once the bar passes them. Control the descent.

Common Mistakes

Rounding the lower back — if you can’t maintain a neutral spine, the weight is too heavy
Bar drifting forward — keep the bar as close to your body as possible
Jerking the bar off the floor — build tension gradually before you pull

Equipment	Why You Need It	Our Pick	Review
Lifting Belt	Increases intra-abdominal pressure for heavier pulls	Gymreapers Lever Belt	Read Review
Lifting Straps	Lets you train your back without grip being the weak link	Gymreapers Lifting Straps	Read Review
Chalk	Dramatically improves grip on heavy pulls	Liquid Grip	Read Review
Lifting Shoes	Flat, hard sole provides a stable base for pulling	Converse Chuck Taylor	Read Review