01
HOW TO PERFORM IT
Make every rep comparable.
SetupAdjust the thigh pad so your legs stay secure, sit tall and take a comfortable grip on the bar. Start with your arms extended and your ribcage controlled rather than leaning far back.
ExecutionPull your elbows down toward your sides until the bar approaches the upper chest. Pause briefly, then let the arms extend again under control without allowing the weight stack to pull you out of position.
Key cueThink elbows down, not hands down.
02
WHAT TO TRACK
Record more than the weight.
Record the load, repetitions and RIR while keeping the same attachment and grip when comparing sessions.
03
HOW TO PROGRESS
Change one useful variable at a time.
First improve repetition quality and control. When the planned rep range becomes repeatable at the intended effort, increase the load conservatively.