Technique
- Begin in a standing position with a Barbell racked at shoulder height, hands slightly wider than shoulder-width apart.
- Perform a shallow dip by bending your knees while keeping your torso upright.
- Explosively extend your legs and hips while pushing the weight overhead.
- Catch the weight overhead in a partial squat (knees only slightly bent) before standing up straight.
Form tips
- In the final position, support the weight overhead without arching your back.
Logging: Total weight used.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Chest
- Forearms
- Neck
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Other disciplines
Joint movements
Progressions
Power clean and jerk
Intermediate
View Similar Exercises
View Similar Exercises
Split Jerk
Novice
Power snatch
Intermediate
Snatch
Intermediate
Power clean and push press
Intermediate
Partner squat overhead ball throw
Novice
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