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Deadlift to Pull
Body Position:
- 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
- Exercise is completed in two pulling phases; first phase is slow, second phase explosive
- First phase slowly elevates the bar until bar reaches the knees
- 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
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.
