Technique
- Stand with feet hip-width apart and slightly turned out, a Barbell above mid-foot, shins close but not touching the bar.
- Grip the bar slightly wider than hip-width, palms facing down and bend slightly at the hips and knees,
- Pull the weight upward by extending your hips, knees, and ankles, keeping it close to your body.
- As the weight reaches chest level, quickly bend your elbows and raise them high, bringing the weight close to your chin.
Form tips
- Use the power from your lower body to initiate the upward pull of the weight.
- Keep the weight close to your body during the entire movement.
- Focus on a smooth and controlled ascent, using your arms to guide the weight upward.
- Control the descent of the weight back to the starting position.
Logging: Total weight used.
Muscles
Strength
Primary
- Shoulders
- Rotator cuff
- Biceps
- Forearms
- Neck
Secondary
- Back
Individual muscles
Individual muscles
- Middle deltoid
- Supraspinatus
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Other disciplines
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