- Narrowed stance by a toe
- Turned feet out slightly
- Extend low back at the top, fill gut with air against belt while upright
- Bend at hips and take grip, feeling tension in hamstrings
- Torque hands so elbow creases point forward
- Retract upper back/lift chest to take some slack out of bar
- Bring knees to bar as back tenses and try and make bar float
- Knees back to re-tension hamstrings while holding float
- Take air into gut while knees back
- Chin up / Squeeze grip / knees to bar / lift with chest in one motion
That's the whole list, the last 4 or 5 were inconsistent - you can see on the 130kg sets that my form is way more dialled in.
Something personal to me is getting more upright than feels normal to force quads and glutes to fire while keeping chest up. Most people lift better with a high hip position ala starting strength, I don't due to femur length so I have to get the bar feeling like it's miles in front at the bottom so that when it gets to my knees, my knees aren't locked.
If they are, I am RDL'ing the weight from knee to the top which is inefficient and has contributes to my hamstring pain, as the locked knee means the hamstring are maximally tensioned at the knee and not the hip, so they have to shorten while under compression and load. Also as my glutes were/are weak, adductor and hamstring were doing most of the hip extension work, so it's a recipe for hamstring pain.
Also explains why I need to keep knees forward at the bottom of the squat - good morning squats wreck hamstring attachments.
