Technique- Stand tall, no high hang and no dip. Initiate by shrugging hard and pulling yourself under the bar. Elbows out and not back. Squat as low as you can under the bar and catch it as low as you can. See how fast you can get under the bar, not how high you can pull it. Advantages- Builds speed under the bar. This exercise is not for raising the bar up but rather pulling yourself underneath it with as little bar movement as possible. Faults- Do not row the bar up and do not reverse curl it. The bar needs to stay close to your body. Pull yourself underneath, do not drive the bar up. Scaling- Do this unweighted. You can also do this from blocks if you have them.

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