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Grip the bar/handle at shoulder width, shoulders down and back, core braced.
1. Sit with knees soft, grip the handle, back tall.
2. Pull the handle to your torso, squeezing the shoulder blades.
3. Return under control to a full stretch forward.
Exhale as you pull, inhale as you return to the start under control.
Using momentum to yank the weight, shrugging instead of pulling with the back.
Keep the spine neutral throughout; do not let the lower back round to complete the rep.
Beginner: Use a lighter stack.
Intermediate: As described.
Advanced: Add a 2-second squeeze at the finish.