This exercise involves lifting a barbell from the ground to the shoulders in two separate movements, with a split stance in between. It is a full-body exercise that primarily targets the legs, back, and shoulders.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens lower body muscles including quadriceps, hamstrings, and glutes
- Improves core stability and balance
- Increases bone density and joint strength
- Boosts metabolism and burns calories
- Enhances athletic performance and power
- Improves overall functional movement and daily activities
How to perform
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- Bend down and grip the barbell with both hands, palms facing down and hands shoulder-width apart.
- Stand up, lifting the barbell off the ground and bringing it to your thighs.
- Jump up and split your legs, with one foot forward and one foot back.
- As you jump, pull the barbell up to your shoulders, keeping your elbows high and your wrists straight.
- Lower the barbell back down to your thighs, and jump back to your starting position with your feet shoulder-width apart.
- Repeat the exercise for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Calves
Primary
Lower Back
Primary
Upper Back
Primary
Shoulder
Primary
Triceps
Primary
Forearms
Primary