Starting Position

  • Lying under a squat rack


  • Secure a barbell in the squat rack about 3 to 4 feet above the floor
  • Lying under the bar, grab it with a shoulder-width overhand grip
  • Hang at arm’s length from the bar with your legs straight in front of you
  • Pull your chest to the bar
  • Pause, then lower yourself back down to the starting position

Coaching Keys

  • Keep your core tight and your head in line with your spine

You Should Feel It

  • Working your upper-back and shoulders