1 - Stand with your feet hip-width apart, with the barbell over your mid-foot. Grip the bar just outside your legs with an overhand grip.
2 - Hinge at the hips and bend your knees to lower into the starting position, keeping your chest up, back flat, and shoulders slightly over the bar.
3 - Begin the pull by driving through your heels, extending your hips and knees explosively while keeping the bar close to your body.
4 - As the bar passes your hips, aggressively shrug your shoulders upward and pull your elbows high and wide, driving them above the level of your hands.
5 - Continue pulling the bar upward to approximately chin or upper chest height, keeping your elbows flared and above the bar at the top of the movement.
6 - Lower the bar back to the starting position in a controlled manner, resetting your posture before the next repetition.
7 - Repeat for the desired number of repetitions, maintaining explosive hip extension and a strong upward pull on every rep.
