This exercise involves lifting a barbell from a hanging position to an overhead position in one fluid motion. It requires explosive power, coordination, and technique. It primarily targets the muscles of the legs, hips, and shoulders.
Type
Strength
Equipment
Barbell
Difficulty
Advanced
Key Benefits
- Improves explosive power and speed
- Targets multiple muscle groups including the shoulders, back, hips, and legs
- Enhances coordination and balance
- Increases flexibility and mobility in the hips and ankles
- Can be modified for different fitness levels and goals
Execution Protocol
- Start with feet shoulder-width apart and the barbell on the ground in front of you.
- Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Stand up, lifting the barbell with your arms straight and your back straight.
- Bend your knees slightly and lower the barbell to just above your knees.
- Quickly extend your knees and hips, pulling the barbell up towards your shoulders.
- As the barbell reaches your hips, quickly pull it up towards your shoulders and drop under it, catching it in a squat position.
- Stand up with the barbell in the overhead position, arms straight and locked out.
- Lower the barbell back down to the starting position and repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Glutes
Primary
Abs
Secondary
Lower Back
Secondary
Hamstrings
Secondary
Calves
Secondary