Step-by-step

Grip the bar at shoulder width, feet hip-width apart, with your back upright and chest open.
Hinge forward slightly at the hips to lower the bar to just above your knees (the hang position).
Explosively extend your hips and legs to pull the bar vertically upward.
Quickly whip your elbows forward and up to meet the bar at the front of your shoulders.
Bend your knees slightly to catch the bar on your shoulders in a partial squat, then stand up.
Lower the bar back to the hang position under control and repeat.

Coaching tip

Explode the bar up from the knees onto your shoulders; make the hip drive strong and fast.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back, wrist, knee, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

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