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Technique

  1. Begin in a squat position, grasping the weight with an overhand grip.
  2. With an explosive movement, extend your hips and knees, lifting the weight upwards.
  3. As the weight passes your hips, thrust them to help propelling the weight upward.
  4. As the weight reaches shoulder height, swiftly rotate your hands and press upward, fully extending your arms overhead.
  5. Catch the weight overhead in a squat position, then slowly stand up.

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Form tips

  • Utilize the power from your lower body to generate momentum for lifting the weight.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Neck
  • Back
  • Shoulders
  • Spine
  • Serratus anterior

Secondary

  • Chest
  • Biceps
  • Forearms
  • Triceps
  • Upper trapezius
  • Levator scapulae
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Barbell
Barbell

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Appears in

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.