Technique n' Tips:
- Breathing - inhale at the bottom or slowly on the way down, and exhale at the lockout
- Wrists - a bit of wrist extension and avoid excessive wrist extension
- Elbows - ideally just beneath your wrist
- Hand Positioning - anywhere shoulder width or wider as long as you can do it with full ROM and you feel no issue on your joints
- Head Mosvement - move your head backwards to let the bar through and forwards at the lockout (just don't exaggerate it) to lockout fully and keep to your center of gravity
- Leaning Back - lean back with your thoracic spine and not the lumbar spine
- Lockout Position - some scapular elevation, elbows extended, shoulders beside your ears or a little bit backwards
- Stability - engage your glutes and legs, brace your core, feet shoulder width apart, feet paralleled or even staggered, do it seated
- Don't play with a weight you can't control
Ways to make it easier:
- Decreasing the Range of Motion - increase the height of the safety pins
- Using external force for support - a partner or spotter
- Decreasing the Weight
Ways to make it harder:
- Playing with the Tempo & adding an Isometric phase (pause/hold)
- Increasing the Range of Motion - decrease the height of the safety pins
- Increasing the Weight