Originally Posted by
Pete Troupos
Hey Cliff
So you're not really getting the low back set. You're rocking back to your heels, getting the chest up and then pulling, all in one shot. Plus you keep putting the bar down too close, so your shins are almost vertical and your ass is too high, and it only makes setting the low back harder.
Setting the back is a separate step from the pull, and you need to make them distinct. It's a "squeeze" into extension rather than a "snap". Lift the chest up steadily and at the same time, drop your belly to the bar, drop your junk between your legs, and point your starfish at the wall behind you. Like you're trying to touch your ass to your shoulders behind your back. All of that should be done smoothly. Then when you're certain it's set, push the floor away with your feet while staying midfoot. Not rocking to your heels.
Also going to have to feel for the correct start position so you can mimic the initial rep when setting up for the next 4. If you've put the bar down too close, you're going to have to move the bar forward a little with your shins to get them at the right angle and the hips at the right height.
Take 10ish % off the bar and see if you can dial in getting the back set and pulling from midfoot. Then just take bigger jumps coming back up.