This is an excerpt from Exercise Technique Manual for Resistance Training-3rd Edition With Online Video by NSCA -National Strength & Conditioning Association.
- Grasp the bar evenly with a closed, supinated grip about hip- to shoulder-width apart.
- Follow the preparatory body position and lifting guidelines to lift the bar off the floor to a position at the front of the thighs.
- Sit on one end of a flat bench and position the feet hip-width apart with the legs parallel to each other and the toes pointing straight ahead. Lean the torso forward to place the elbows and forearms on top of the thighs.
- Move the forearms forward until the wrists extend slightly beyond the patellae.
- Open the hands to allow the wrists to extend in order to rest the back of the hands on the patellae, and then roll the bar down so it is held by the fingertips. All repetitions begin from this position.
- Begin the exercise by raising the bar by flexing the fingers and then the wrists.
- Keep the elbows and forearms stationary; do not jerk the shoulders backward or rise up on the toes to help raise the bar upward.
- Continue flexing the wrists as far as possible without lifting the wrists off the thighs.
- Lower the bar slowly and under control to the starting position by extending the fingers and wrists; do not lift the elbows off the thighs.
- Maintain the same stationary body and arm positions with the feet flat on the floor.
- At the completion of the set, lift the arms off the thighs, slowly lean forward, and return the bar to the floor in a controlled manner.
Upward and downward movements