25/03/2021
ππΌπππππππ πππ πΏππΌπΏππππ
The master of all movements, the Thanos of and a movement that triggers huge muscle and strength growth
πππ πΏππΌπΏππππ
Muscles used;
Hamstrings
Gluteus
Lower Back
Upper Thoracic
Core
But often this movement can cause discomfort so letβs see how we can fix that.
Letβs start from the bottom
1. π½πΌπ ππππππππ
The bar should be as close to the shins as possible without touching them, in fact I sometimes tell clients if your shins arenβt bleeding itβs not close enough. To far away and your fighting to keep compact
2. πππ ππππππππ
The picture on this post is the perfect hip position in my opinion. Not so low that it looks like a squat and is all in the quads, no too high that itβs all lower back and basically a drag from the floor. This takes time to get right so donβt rush it and always reset
3. πΎππππ ππππππππ & ππΌππ
Your chest wants to be in line with the bar and your gaze neutral. What I mean here is donβt over extend your neck and look up, instead keep the chin down and gaze looking down/forward
4. πππππ ππππππππ
You want to pull with your body as tight as possible. Take any slack out the bar, pull your shoulder back, wrap your biceps into each other and execute. If your body doesnβt feel@tight and solid, donβt execute
5. πππ ππππΎπππππ
Itβs here people often do it wrong. Your hips and the bar want to come up in synergy, not hips first then bar and not bar then hips. Everything should move at the same time
6. πππ πππ ππππππππ
Lock out at the top driving your hips forward and squeezing your gluteus, but donβt over extend through the lower back. You want to finish with the bar touching your hips with a strait up body
Now you know how to do it, go practice and build that key lift into your arsenal
