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Deadlift to Pull

Body Position: 
  1. Slightly bend knees and flex hips to about 90˚, lean back keeping the weight on the heels, head looks up and chest is pushed out so that the back is completely straight
  2. Exercise is completed in two pulling phases; first phase is slow, second phase explosive
  3. First phase slowly elevates the bar until bar reaches the knees
  4. Now, second phase, jump upward extending the body and shrug shoulders to pull the barbell upward close to the chest with the elbows laterally raised shoulder-height

Pre-Requisite Exercise

Targeted Muscles

  • Quadriceps
  • Hamstring
  • Gluteals
  • Calves
  • Trapezius  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart. Barbell is touching chins  
  • Arms are outside the legs, grabbing the bar, palms facing down

RECOMMENDED LINKS

Positions: 
Deadlift
Jump Shrug
High Pull
Common Errors: 

Proper posture in starting position is compromised by keeping the head down, which leads to a convexly curved spine in the thoracic region (shoulder blades).

Exercise is performed at constant speed where the bar is pulled quickly from the ground all the way to the chest – no explosive phase.