Body Parts

  • Shoulders
  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Triceps Brachii
  • Deltoid


  • Place your feet shoulder-width apart Place the bar on your collarbones Close your hands on the bar Hands are outside shoulder width Elbows are pointed upwards


  • Crouch down, hips lower than knees Thrust the bar upwards, rapidly extending your hips and knees Position the bar above your head


Always look forwards Keep an adequate lumbar curve Keep your body weight on your heels when descending Keep your knees aligned with your toes