Instructions

Position your feet underneath the bar with as wide a stance as is comfortable, with toes pointed out slightly. The bar should be positioned over the midfoot. Keeping your arm long, grasp the bar with a shoulder width grip, bending down and outwards with your knees. Your hip position will be dictated by where the bar is relative to your foot. Pull the bar enough to take the slack out of the bar, keeping your knees out. Pushing your feet in to the ground pull up with the bar, with a slightly backwards motion, keeping the weight on your midfoot, so that the bar scrapes your quads as you lock-out the bar. Return the bar by bringing your hips back and bending your knees whilst keeping your back in a strong (not rounded) position.