Exercise Details
Body Part
Upper Legs
Equipment
Barbell
Target Muscle
Quads
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How to Perform
1
Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
2
Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
3
Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
4
As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
5
As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
6
Catch the barbell overhead with your arms fully extended and your knees bent.
7
Stand up by extending your hips and knees, keeping the barbell overhead.
8
Lower the barbell back down to the starting position by reversing the movement.
9
Repeat for the desired number of repetitions.
Secondary Muscles
hamstringsglutescalves
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