Key Points:

1) Stand close to the bar with the feet approximately hip width apart.

2) Begin the movement by hinging at the hips and slightly bending the knees to grab the bar. The hands should be placed just outside of the shins. (You may also start this movement with the barbell racked just below hip level).

3) Place the bar over the midfoot and brace the core.

4) While maintaining a flat back, push the feet into the ground to lift the bar. Focus on the hamstring muscle doing all of the work.

5) Keep the Barbell close to the body as you lift up.

6) Pause at this step as this is considered the starting position, when the shoulders are directly over the hips.

7) Transition to 1-leg (working leg) and lower the bar by initiating the movement with a hip hinge. The end range of this movement will be just below the knee (approximately 1 – 3 inches). The barbell does not touch the ground. Return to the upright position and repeat.

8) While completing Step #7: The non-working leg should be straight and remain in line with the torso. Think about pushing the heel back towards the wall behind you.

9) Once all repetitions have been completed repeat these steps on the opposite side.

10) Lower the barbell back to the ground once repetitions for both sides have been completed.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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