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back not starlight

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Descent:

Push hips back and bend the knees at the same time.

Keep the weight distributed over midfoot and heels.

neutral spine throughout the movement.

Ascent:

Drive through the heels while pushing the knees outward.

Keep the chest up and core braced.

Avoid locking out knees forcefully at the top.

Leg alignment with the knees over the toes, and avoiding the knee going over.

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Head up looking forwards and not down

chest and back straight

Pushing through the knee

90 degrees angle at knee

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Setup:

Feet shoulder-width apart, barbell over midfoot.

Hands just outside the knees with a hook grip.

Start in a deadlift position with a neutral spine.

First Pull:

Push through the floor, lifting the bar to just above the knees.

Maintain a neutral spine and keep the bar close to your body.

Second Pull:

Explosively extend the hips, knees, and ankles (triple extension).

Shrug the shoulders and pull the bar upward.

Catch:

Drop into a quarter squat, catching the barbell on the front rack position.

Elbows should be high, and the bar rests on the shoulders.

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Setup:

Feet hip-width apart, barbell over midfoot.

Grip the bar with hands just outside knees.

Engage the lats by pulling the shoulder blades down and back.

Lifting Phase:

Hinge at the hips and keep the back straight.

Push through the floor with your heels.

Keep the bar close to the shins as it travels upward.

Lockout:

Fully extend hips and knees without overextending the spine.

Squeeze the glutes at the top.

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Bar set up.

Straight spine

explosive

Knees bent

catching on shoulder

elbows out and straight

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Bar setup

back straight

pushing through the floor

bar close

not pulling with back

funky extended

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I can

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Using plates under feet for better technique.

For better posture and to Reduce joint pressure.

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How Squatting With Plates Under Heels Works

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Explaining squatting with plates under heels and why some lifters prefer it. See how squats on plates can be more stable and go deeper than regular squats.

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pulling bar with spine

knees not bent

knees not at a 90 degrees angle

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swing bar and not shrugging shoulders

leaning back

no explosion action

hips and knees not extended

not catching bar on shoulder

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bar on neck

chest stuck out

feet to close

feet pointed outwards