January 4, 2014
      Place your feet in the same position as if you were going to perform a deadliest. Once you’re there, brace by squeezing the butt and abs then lower down the bar to the mid-hang position above the knees. Keep your chest up, shoulders back and get your torso as vertical as possible. Knees will be flared out and your hips nearly between your heels.

      Begin by strongly driving up while keeping your spine neutral. Continue to drive up strongly so that the ankles, knees and hips are all at full extension while the shoulders complete the upward momentum by shrugging.

      As the bar continues to travel upward, drop your hips and pull yourself into a front squat position. Once the bar is resting on the shoulders drive upwards just like a front squat.

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