The Major muscles worked in this exercise are:
- Gluteus maximus, Hamstrings, Quads, soleus, gastrocnemius, deltoids, and trapezius.
Starting Position
- Stand with your feet placed between hip and shoulder width apart, and have your toes slightly pointed outwards.
- Squat down and grab bar with a closed pronated grip.
- Place your hands on the bar slightly shoulder width apart outside the knees, and elbows to be fully extended.
- Have your feet flat on the floor and position the bar slightly in front of your shins and over the balls of your feet.
- Position your body with: Flat back, Chest up and out, head in neutral position, shoulders over bar or slightly in front, eyes focused forward.
Phase 1: First Pull
- Forcefully lift the bar off the floor extending your hips and knees.
- Do not allow your hips to rise before the shoulders.
- Maintain flat back.
- Keep elbows fully extended and shoulders in starting position.
- As your lifting the bar keep it as close to your shins as possible
Phase 2: Scoop
- As the bar rises just above your knees thrust your hips forward and slightly reflex knees to get your thighs against the bar and your knees slightly under the bar.
- Keep a flat back and elbows fully extended and pointed to the sides outwards.
Phase 3: Second Pull
- Forcefully jump upwards by extending your hips and knees and pushing through your feet.
- Have the bar remain as closely to the body as possible.
- Keep a flat back and elbows pointed to the sides.
- When your legs and lower body joints are fully extended, shrug the shoulders upwards with the elbows fully extended still.
- As you reach your peak position flex your elbows and begin pulling the body under the bar.
Phase 4: Catch
- Pull your body under the bar and rotate the arms around and under.
- At the same time flex hips and knees to a quarter squat.
- Once your arms are under the bar, lift the elbows to position the upper arms parallel to the floor.
- Rack the bar against the anterior deltoids.
- When you catch the bar insure: Erect torso, shoulder slightly ahead of glutes, flat feet.
- Stand up to a fully erect position after gaining control of bar and balancing it.
