🔹 1. Set the Rack Height Correctly
Avoid setting the rack too low, which forces you to waste energy unracking the bar like a half-rep.
Avoid setting it too high, which pulls you out of your tight upper back position when reaching for the bar.
Optimal height: The bar should be just barely clearing the hooks when unracking.
🔹 2. Use a Glute Bridge to Find Your Setup
Before setting your feet, bridge your hips high and drive your weight into your traps.
This ensures maximal upper back tightness and helps maintain a strong arch as you walk your feet down.
🔹 3. Squeeze the Bar as Hard as Possible
White knuckle grip sends tension through your entire body, improving stability and power.
Avoid letting the bar sit loosely in your palm, especially at the top of the lift.
🔹 4. Keep Your Arms Stacked Throughout the Lift
Bar should be directly over your wrist, and your wrist directly over your elbow at all times.
Over-tucking or over-flaring the elbows disrupts this alignment, causing a loss of force and inefficiency.
🔹 5. Drive Your Toes Into Your Shoes for Leg Drive
Instead of just pressing straight down, kick your feet down and forward into the ends of your shoes.
This drives your body back onto your traps, helping reinforce the correct bar path (up and back).