How to do it
Pin your shoulder blades back as you explode upward.
- 1
Stand with feet shoulder-width apart, holding a weighted bag at thigh level.
- 2
Lower into a half squat position.
- 3
Explosively stand up, pulling the weighted bag up to shoulder height with elbows leading.
- 4
Lower the bag back down to the starting position in a controlled manner.
- 5
Repeat for the desired number of repetitions.
Expert tip
Drive through your heels and use the momentum from the squat to help lift the weighted bag.
Common mistakes
- ✕Pulling the bag up with bent wrists
- ✕Descending past the half-squat depth
- ✕Letting the bag drift away from the body