This exercise involves lifting a barbell from the ground to the shoulders in one fluid motion, using a combination of power and technique. It requires a strong core, explosive power, and proper form to execute correctly.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Improves explosive power and speed
- Targets multiple muscle groups including the legs, back, shoulders, and arms
- Increases overall strength and muscle mass
- Improves coordination and balance
- Enhances athletic performance in sports such as football, basketball, and track and field
How to perform
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing forward.
- Bend down and grip the barbell with your hands slightly wider than shoulder-width apart, palms facing down.
- Engage your core and lift the barbell off the ground, keeping your back straight and your arms extended.
- As the barbell reaches your mid-thigh, explosively extend your hips and knees, pulling the barbell up towards your shoulders.
- As the barbell reaches your chest, quickly rotate your elbows underneath the barbell and catch it in a front squat position, with your elbows pointing forward and your hips and knees bent.
- Stand up with the barbell, keeping your core engaged and your back straight.
- Lower the barbell back down to the ground in a controlled manner, and repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Calves
Secondary
Lower Back
Secondary
Upper Back
Primary
Shoulder
Secondary
Forearms
Primary
Abs
Secondary