Lifting a barbell explosively from floor to shoulders in one motion to develop power.
- +Enhances full-body power and coordination
- +Improves athletic performance
- +Engages multiple muscle groups
- –Complex technique requires coaching
- –High risk of injury if done incorrectly
- –Needs adequate mobility
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Upper Back
Traps
Lats
Hamstrings
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand with feet hip-width, bar over mid-foot, shins close
- Grip just outside legs, chest up, back flat, eyes forward
- Brace your core, push the floor away to lift to knee level
- Keep the bar close; drive hips and legs hard, then shrug
- Pull yourself under; whip elbows fast around the bar
- Catch on your shoulders (front rack) in a quarter squat, knees out
- Stand tall to finish; reset and repeat
- Tips: start light, don’t curl the bar, keep heels down and bar close