How to do it
Keep the bar path vertical and close to your body throughout the pull.
- 1
Start with feet shoulder-width apart, barbell on the ground.
- 2
Squat down with a straight back, grip the barbell slightly wider than shoulder-width.
- 3
Explosively stand up, extending hips and knees fully to lift the barbell.
- 4
As the barbell reaches chest height, drop into a front squat position.
- 5
Catch the barbell on the front of your shoulders with elbows high.
- 6
Stand up from the squat position.
- 7
Reset and prepare for the next repetition.
Expert tip
Focus on generating power from your hips and legs to drive the barbell upwards. Ensure you catch the barbell in a solid front rack position with elbows high to prevent strain on the wrists.
Common mistakes
- ✕Bending the arms before full hip extension
- ✕Catching with elbows pointing downward
- ✕Hips rising ahead of the chest