Starting Position
- Standing with feet shoulder width apart, hinged over at the hips, holding a barbell with an overhand grip
- Back is flat with chest over bar
Procedure
- Extend the hips as quickly as possible, and immediately follow by shrugging the shoulders upward followed by the elbows
- When the elbows reach maximum height and the body is fully extended, pull the body under the bar by rotating the elbows underneath the bar and forward
- The bar is caught on the anterior shoulder in a quarter squat position with chest and elbows up, hips back, and feet fully in contact with the ground
- After control is gained stand up to a fully erect position
- Squat by pushing hips back and down until thighs are parallel to ground, and then stand up by driving through the hips
- Return to start position and repeat for prescribed number of repetitions
Coaching Keys
- Make sure back is flat and chest is over the bar in the start position
- Do not begin pull with upper body until hips are fully extended
- Catch the bar with elbow up and hips back
- Do not let knees slide forward or collapse to the inside during squat
- The power generated from the movement will cause the feet to leave the ground
You Should Feel It
© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.
