This exercise involves lifting a barbell from the ground to overhead in a quick, explosive movement. The lifter begins with the barbell at shoulder height, dips down slightly, and then drives the barbell up with their legs and arms, catching it in a partial squat position before standing up fully. It is a full-body exercise that primarily targets the legs, shoulders, and core.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Improves explosive power and speed
- Targets multiple muscle groups including shoulders, legs, and core
- Increases overall strength and muscle mass
- Improves balance and coordination
- Can be modified for different fitness levels and goals
How to perform
- Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders behind your neck.
- Bend your knees slightly and dip your hips down as you prepare to jump.
- As you jump, push the barbell up with your arms and legs, extending your arms fully overhead as you land in a split stance with one foot forward and one foot back.
- Lower the barbell back down to your shoulders as you stand up straight, then repeat the exercise for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Secondary
Calves
Secondary
Shoulder
Primary
Triceps
Primary
Abs
Secondary