https://youtube.com/shorts/uYYTAG0UeMg?si=vTsmfZN7qAIL5v4v

  1. Take a small step forward and slightly bend your knees. Grab the barbell and keep the scapula in a neutral or slightly retracted position.
  2. Shift your weight to the front leg, rear leg barely touches the ground (only for stability) and set your hips back, not down as you lower the weight.
  3. Maintain a neutral spine throughout the movement.
  4. The dumbbell’s path is close to the body and when you come up, drive your hips forward instead of arching the lumbar spine.
  5. Fully extend the hips before lowering the dumbbells again.

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Alternatives

Lower Pull

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