This explosive movement trains your entire posterior chain while improving coordination and overhead control.
Instructions
- Start with the barbell at mid-thigh height using a wide grip. Keep your chest up, head facing forward, and shoulders slightly ahead of the bar.
- Drive through your heels to lift the bar, extending your hips, knees, and ankles in a powerful motion.
- Without rebending your knees, continue pulling the bar overhead in one smooth motion until your arms are fully extended.
Related Muscle Groups
- Hamstrings
See exercises for Hamstrings · Learn about the Hamstrings - 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 - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps