Skill level
Intermediate
Type
Power
Equipment
Barbell
Body Parts
Back, Glutes, Hamstrings, Hips, Legs, Lower Back, Lower Body, Shoulders, Traps, Upper Back

Step-by-step instructions

1. Stand with feet hip-width apart and bend down to grasp the bar at shoulder width. Keep your lower back flat, chest up, and eyes looking forward. Begin extending your hips to pull the bar off the floor—keep your weight on your heels and your shoulders directly over the bar as it rises.
2. When the bar reaches the top of your thighs, explosively extend your hips, shrug the bar, and come up onto your toes. Control the bar back to the floor.