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.
- Simultaneously split your legs, with one foot forward and the other backward, to catch the weight overhead.
Form tips
- Ensure proper alignment of your front knee, keeping it above your ankle, and your back knee bent underneath your hips.
- 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
View Similar Exercises
View Similar Exercises
Jerk
Novice
Power snatch
Intermediate
Snatch
Intermediate
Power clean and push press
Intermediate
Power clean and jerk
Intermediate
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.