A weight training exercise that focuses on working the lower back, shoulders, glutes and the leg muscles. An Olympic bar is needed to perform this exercise, and it can be done either in your house or at a gym. The exercise is a compound movement, which means you will see increased power and strength in a shorter amount of time.

Body Parts

  • Shoulders
  • Hips
  • Loins
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Anterior Deltoid
  • Trapezius
  • Upper Trapezius
  • Erector Spinae


  • Place your feet hip-width apart.
  • Place your hands on the bar one inch outside shoulder width.
  • Prioritize a hook grip.
  • Place your shoulders slightly in front of the bar.


  • When thrusting, rapidly extend your hips and pull the bar upwards with your shoulders.
  • Keep the bar close to your body throughout this phase to find the contact point located mid-thigh.
  • Lift your shoulders while your arms are pulling upwards.
  • Hold the bar at collarbone level while rapidly flexing your hips.
  • Finish the movement by fully extending your hips and knees and hold the bar in a front squat position.


Always look forwards. Keep an adequate lumbar curve. Keep your body weight more on your heels until knee extension. Keep your knees aligned with your toes.