How to do it
Brace your core before lifting the bar off the floor.
- 1
Stand with your feet wider than shoulder-width apart, toes pointing out, and grip a barbell with hands inside your legs.
- 2
Bend at the hips and knees, lowering the barbell to just above the ground.
- 3
Explosively stand up by extending your hips and knees.
- 4
As you stand, pull the barbell up to your chin, leading with your elbows.
- 5
Lower the barbell back down in a controlled manner to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your back straight and drive through your heels to protect your lower back and effectively engage your posterior chain.
Common mistakes
- ✕Bar drifting away from the body
- ✕Yanking with arms before hip extension
- ✕Knees caving inward during the ascent