gotta clarify though, I don’t know what happened, I thought I put it in the original post, but almost all of that was pasted from the Mike Robertson article. He’s the genius, not me. Well, in this case.
Joe Weider wrote:
When you approach the bar, work to get the heels as close as possible and underneath the bar. Once you’re comfortable, think of “screwing” the heels into the ground; this will give you a stable base from which to pull. Your shins should be close or touching the bar gently.
Now grab the bar with a comfortable width and squeeze as hard as possible with your hands while taking the slack out of your arms. Some people take a breath before they ever go down, but this doesn’t always work because you end up holding your breath too long before you’re even set up.
Once you have your feet locked in with the weight on the heels, you need to set up the upper body. The slack should be out of your arms, so while you’re still getting ready, take a big breath and get your entire core area tight. From this point, work to find that perfect spot where your hips are high but your chest is up and your low back is arched. You may have to fight to find this position, but it’ll be worth it. If you don’t, your chest will either be caved over and you won?t use your legs, or your hips will be too low and you end up reverse squatting the weight. Once you find this perfect spot, you’re set up and ready to pull!
Again, you have to think of an explosion coming from your core. You need to simultaneously drive your heels through the floor while pulling back with your upper back and traps. This will not only ensure maximum usage of your low body muscles, but also keep the bar in tight to the body. Keep the bar in tight and don’t forget to keep pulling! The bar may slow down or even stop for a second, but nobody ever said this would be easy. Keep pulling, lock out the knees, hips and shoulders at the same time, and revel in what has just occurred: precision pulling!
Joe, great post! Very informative.