Purpose: Develop muscles of the pectoralis major, anterior deltoid, triceps,
serratus anterior, all core.
Secondary Purpose: Stress the entire
neuromuscular system through a synergistic summation
of forces (multi-joint total body
Place the bar across
your upper back making contact with both shoulders. Avoid placing the
bar too high on your back. It should never rest on your neck.
Make sure you get your
feet and hips under the bar when taking it out of the rack. Stand it up
and then take one step back.
Keep your chest high
and your back arched.
Place your feet just
wider than shoulder width with your toes slightly pointed out and the
weight distributed evenly across your entire foot, forefoot and heels.
(avoid raising up on your forefoot, always keep your heels in contact
with the floor)
Just before you begin
a rep Inhale deeply pulling air in to your abdominal area. (This breath
is important to create intra-abdominal pressure which gives you a more
descend by pushing your hips back and flexing at your hip and knee
joints (this movement is the same as sitting back into a chair).
Go down until: a) on
light sets - your hamstrings touch your calves, b) on heavy sets - your
thighs are parallel to the ground, c) on supra-maximal sets - your
hamstrings are at or near parallel.
In the ascent, make
sure you drive your shoulders back and keep your back as straight as
possible. If the weight is forcing you to lean over excessively lighten
up the weight. Never sacrifice proper technique for lifting a heavier
Hold your breath and
keep a tight intra-abdominal pressure until you ascend through the
sticking point, exhaling as you complete the rep.
Keep your head and
chest up at all times and focus your eyes straight ahead or slightly
Maintain a tight arch
in your back throughout the lift.
Keep the weight
distributed across your feet and push through your heels. Don't get up
on your toes.