• 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.

• 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.

• 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.

For better posture and to Reduce joint pressure.

knees not bent

knees not at a 90 degrees angle

leaning back

no explosion action

hips and knees not extended

not catching bar on shoulder

chest stuck out

feet to close

feet pointed outwards