Arrancada con barra al cuello


Select the appropriate plates amount to put them on the bar. Grab the bar with a prone grip with your hands at shoulder width apart. Separate your feet at hips width apart. Your knees should be bent to 90 degrees and your back should be parallel to the floor. Retract your shoulder blade. Contract your pelvic floor and core while keeping your chest up.


Through the heels, move the bar upward by extending your hips and knees at the same time. Then, in a strong movement, pull the barbell towards the chin until your elbows are slightly higher than your shoulders while you exhale. Return to the starting position lowering the bar at the same time you move your butt back as far as you can keeping the bar close to your legs. Make sure that you don't move your back and that you do the exercise with your hips and knees.

TIPS: You can use an alternating grip for a heavy lifts. Focus on stiffen the spine all the time using your core muscles.