Technique
Overhand grip, usually ~1.3× shoulder width, thighs under the pads.
Trunk leaned back slightly (usually 10–15°).
Pull the bar to the chin and collarbones, not behind the head.
Down 1.5 s, up slowly 2.5 s.
Lead with the elbows, shoulders away from the ears, no jerking.
Common mistakes
- Pulling the bar behind the head — pull it to your chin and collarbones.
- Leaning far back and swinging — lean 10–15° only and use a lighter weight.
- Shoulders up to the ears — drop the shoulders and pull with the elbows.
- Letting the bar fly up — return it slowly, 2–3 seconds.
More on this equipment
Open 3D in the app
Rotate the model, pause it, look from the side, the front and the top. No sign-up.
Open 3D technique Build a plan for my gym