Starting Position

• Standing, holding bar in front squat position

Procedure

• Drop hips back and down into a quarter squat position and immediately explode back up through the starting position
• As the hips fully extend, push the bar overhead and drop underneath the bar, catching it overhead with arms straight and hips and knees slightly flexed
• Slowly lower the bar down to the starting position and repeat for prescribed number of repetitions

Coaching Keys

• Do not let knees slide forward or collapse to the inside when initiating the lift
• The power generated from the movement will cause the feet to leave the ground
• Catch the bar with good posture and hips back and down
• Do not let knees slide forward or collapse to the inside when initiating the lift
• Do not begin pushing the bar with your arms until the hips fully extend

You Should Feel It

• Working the entire body

© 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.