1 - Stand with your feet shoulder-width apart and position a loaded barbell over your mid-foot.
2 - Hinge at the hips and bend your knees slightly until your torso is nearly parallel to the floor, keeping your back flat and neutral.
3 - Grip the bar just outside shoulder-width with an overhand (pronated) grip.
4 - Brace your core and take a deep breath to create intra-abdominal pressure.
5 - Explosively pull the bar from a dead stop on the floor into your lower chest or upper abdomen, driving your elbows back and squeezing your shoulder blades together at the top.
6 - Lower the bar in a controlled manner back to the floor, allowing it to come to a complete stop before initiating the next repetition.
7 - Repeat for the desired number of repetitions, resetting your position and brace before each pull.
