Body Parts

  • Shoulders
  • Hips
  • Loins
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Anterior Deltoid Latissimus Dorsi
  • Trapezius
  • Upper Trapezius
  • Lower Trapezius


  • 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.