FitnessTracker recommends this advanced lift to users training for strength, coordination, and athletic explosiveness. The movement teaches you how to generate power from a strong posterior chain position.
Instructions
- Stand with feet directly under your hips, toes turned slightly outward. Hold a barbell with a wide overhand or hook grip, letting it hang just below your knees.
- Hinge at your hips and bend your knees slightly to lower your torso forward. Keep your spine long and your gaze forward (eyes forward).
- Explosively extend your hips, knees, and ankles to drive the bar upward. As the bar rises, shrug your shoulders and let your elbows bend out to the sides.
- Pull yourself under the bar quickly and catch it in a deep squat, arms locked out overhead.
- Stand tall with the bar overhead to finish the lift, then lower it with control.
Related Muscle Groups
- Hamstrings
See exercises for Hamstrings · Learn about the Hamstrings - Abs (secondary)
See exercises for Abs · Learn about the Abs - Calves (secondary)
See exercises for Calves · Learn about the Calves - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back - Quads (secondary)
See exercises for Quads · Learn about the Quads - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Traps (secondary)
See exercises for Traps · Learn about the Traps