Quick Summary
**Muscles Worked:** Hamstrings, glutes, quads, lower back, traps, forearms, core **Setup:** Stand with feet hip-width, bar over mid-foot.
Bend at hips and knees to grip the bar just outside your shins.
Flat back, chest up. **Execution:** Drive through your heels and pull the bar up by extending hips and knees simultaneously.
Lock out at the top with hips and knees extended.
Guide Overview
**Muscles Worked:** Hamstrings, glutes, quads, lower back, traps, forearms, core
**Setup:** Stand with feet hip-width, bar over mid-foot. Bend at hips and knees to grip the bar just outside your shins. Flat back, chest up.
**Execution:** Drive through your heels and pull the bar up by extending hips and knees simultaneously. Lock out at the top with hips and knees extended. Lower with control.
**Breathing:** Take a deep breath at the bottom, hold through the pull, exhale at lockout.
**Tips:**
- The bar should stay in contact with your legs throughout
- Don't jerk the bar – start the pull gradually
- Brace your core as if preparing for a punch
- Use chalk for grip and a belt for heavy sets
Form Checklist
- Set your stance before the first rep
- Control the lowering phase
- Use a stable path of motion
- Keep tension on the target muscle
Common Mistakes
Do not chase load if the target muscle is no longer doing the work. Reduce weight and rebuild clean reps first.
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FAQ
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How should I use this guide?
Read the summary first, follow the checklist, and use the related products only where they fit your goal.
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