- Primary muscles
- Hamstrings
- Secondary muscles
- Forearms, Glutes, Lower back, Middle back, Quadriceps, Traps
- Equipment
- Barbell
- Difficulty
- Beginner
- Category
- Olympic weightlifting
- Mechanic
- Compound
- Force
- Pull
Movement notes
- Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
- Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
- After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
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