Hold the bar using a pronated grip approximately shoulder-width apart. The bar is on the floor (bar approximately mid-shin height), and close to touching your shin, your hips are down, feet flat and shoulders tall. Your back should not be rounded at all. Forcefully drive into the ground to pull the bar off the floor. You are not pulling with your arms, but rather with your hips on this exercise, so make sure your arms stay extended throughout the movement. As the bar comes off the ground, try to keep the angle of your back constant. Your legs basically start to straighten to bring your body up. As the bar begins to cross the knees, you should be in the perfect power position just like the jump shrug. Pull and shrug as hard as you can in an attempt to make the bar move as fast as possible.
TIP: The key to a successful pull from the floor is to not let your hips rise faster than your shoulders as this will cause your lower back to round and increase your risk of injury.
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