The definitive hinge. Loads the hamstrings in a stretched position and bulletproofs the posterior chain.
How To
Stand holding a barbell at hip height with a shoulder-width grip and soft knees.
Push your hips straight back, letting the bar travel down your thighs in contact with your legs.
Stop when you feel a strong hamstring stretch, usually just below the knee.
Drive your hips forward to stand, finishing with your glutes squeezed and ribs down.
Watch Out
Excessive knee bend turns it into a deadlift. The knee angle should barely change.
Every inch off your legs multiplies the load on your lower back.
Go only as low as you can with a flat back, even if that stops above the knee.
Coaching
Think about pushing the wall behind you away with your hips.
Slow the lowering to three seconds — this movement responds to time under tension.
Use straps once grip becomes the limiting factor.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Glutes · Barbell
Glutes / Hamstrings · Kettlebell
Quads / Glutes · Barbell