Body Parts

  • Shoulders
  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Anterior 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.


  • Thrust the bar upwards, rapidly extending your hips and knees.
  • Fully extend 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.