...a special assistance movement for the entire posterior chain. It works the erectors through a greater range of motion not covered by traditional deadlifts and pulls, but also targets the lats and rhomboids for back strength. A box or plate is usually required for the greater range of motion and touching the floor will require some rounding of the back (especially through the upper and mid back). Start with a light weight and snatch grip, then reach down toward the floor which will cause protraction in the back. To ascend, pull the bar while contracting the deltoids, rhomboids, lats, and glutes. Keep the bar close through the entire movement to prevent excessive rounding of the lower back. Usually lifters will use around their snatch weight for this exercise for repetition but start light and focus on the muscle activation. There are costs and benefits to all movements, and if you have a condition that increases the costs over the benefits then do not perform the movement. In this case, the lifter is well prepared for this movement. They have a strong anterior core, excellent hip mobility, hamstring flexibility, and kinesthetic awareness to perform this movement safely. The weight is light. This is less than snatch weight. Most of the rounding should occur in upper and mid back. While some lumbar rounding will occur it should not reach end-range flexion. Also he does not change his degree of rounding until near the top. Given the mobility and flexibility of this lifter, they are still in their safe zone. If you are unsure, then work with a coach experienced in these methods to show you how (as with any movement). This is an assistance movement for the entire posterior chain, not just the lower the back. To repeat, do not change the degree of rounding until near the top so the back is 'set' for the movement. Use the hips and legs to assist in the lift and then the entire back retracts near the top.
