Strength / Barbell
A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads.
Barbell
intermediate
compound
Forearm Flexors · Lats · Forearms
Set the safety pins in a power rack at knee height and place a loaded barbell on them.
Stand with feet hip-width apart and grip the bar just outside your legs.
Brace your core, retract your shoulder blades, and drive through your legs to lift the bar.
Lock out your hips and knees fully at the top.
Return the bar to the pins under control and reset before the next rep.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
