- With feet flat beneath bar squat down and grasp bar with
shoulder width or slightly wider over hand or mixed grip.
- Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Return weights to floor
by bending hips back while allowing knees to bend forward,
keeping back straight and knees pointed same direction as feet.
- Throughout lift keep hips low, shoulders high, arms and back
straight. Knees should point same direction as feet throughout
movement. Keep bar close to body to improve mechanical leverage.
Grip strength and strength endurance often limits ability to
perform multiple reps at heavy resistances. Gym chalk, wrist
straps, grip work, and mixed grip can be used to enhance grip.
Mixed grip indicates one hand holding with over hand grip and
other hand holding with underhand grip.
- In powerlifting, do not squat down too deep and keep shoulder
joint slightly behind bar for optimal leverage and mechanics
(think 'teeter toter'). Upper body will move back as weight is
pulled upward. On rep training, do not merely tap weight to ground,
but instead let barbell settle to ground each rep to sufficiently
train range of motion through initial slack of heavy barbell.
- Also see Deadlift
under Erector Spinae and Deadlift