Purpose: Develop explosive power through extension of
the hips, knees and ankles.
Use between a hip to shoulder width stance, toes pointing straight ahead to
Squat down to the bar, and position your hips lower than your
Use a grip shoulder width to slightly wider, with your arms fully extended
and elbows turned outward.
Roll the bar back to an inch from contacting your shins, and maintain
an arch in your back.
Position your shoulders directly over to slightly in front of the
bar (never behind the bar).
- Lift the weight off the floor by driving force through your entire
(don't get forward on your toes).
- The first pull [floor to just above knees] is key to aligning your body
in the correct posture for the second pull, or power position.
- While keeping your shoulders over the bar, extend your knees, and hips,
performing a deadlift
- As the bar travels over your knees straighten up into a vertical
alignment so the bar shifts to your mid-thigh. This is the power
- Explosively extend your hips, and transfer the weight from your
heels to the mid foot and shrug your shoulders vertically (jump the
- As the weight moves upward, simultaneously drop/pull your body underneath
the bar catching the weight across your shoulders in a 1/4-1/2 squat
- Finish the lift by standing upright under control.
- Lower the weight to the start position and repeat the exercise.
- The movement is very explosive, occurring in the hips, legs, back and
- Your back should remain tight and flat throughout the entire exercise.
- As you move under the bar flip your elbows forward and push them
together so that you catch the bar across your shoulders with your elbows pointing forward,
- The bar trajectory should be vertical - don't swing it out and
around, jump it straight up.
Athlete in the video: Marianne Hutchens, JMU Track & Field Assistant Coach,