This is a technical lift to perform properly. If you have never done this exercise before, just take some time and focus on the steps below. Take it slow and make sure it feels good. If this hurts your back or does not feel right, stop and don’t push it. I actually recommend filming yourself from the side the first couple times so you can see your form as well.
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Stance: Feet hip-width apart, bar over midfoot, toes slightly out.
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Grip: Bend hips and knees, grab bar just outside knees, even hands.
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Set position: Flat back, tight core, shoulders back/down, hips above knees with you butt low in a squat position.
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Brace your core: Deep breath, tighten your abs.
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Lift: Drive through heels, keep bar close to or in contact with your body, extend hips and squeeze glutes together as you pull up.
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Lockout: Stand tall, shoulders back, hips fully extended—don’t lean back.
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Lower: Hips back first like you are doing an RDL, then bend knees once bar passes them.
