Proper Positioning
Stand with the feet planted on the floor about shoulder-width apart
Bend the knees slightly
Grasp bar with a pronated grip
Elbows pointed directly outward, extended but not locked
Engage the core and glutes for stability
Proper Technique
Focus on contracting the medial deltoids (side shoulders)
Pull the bar up along the body until the bar reaches clavicle level
Keep the body erect throughout the movement
Elbows pointed up and out above the wrists
Slowly allow the bar to lower along the body, back to starting position
Essential Tips
Do not use momentum from the hips or bounce the bar to initiate the movement
Lighten the load
Do not swing the weight
Keep feet planted, avoid coming up on the toes
Do not let the hands go above shoulder level
Lead with the elbows
Wrists should stay rigid throughout the movement
Comments