VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. Take an overhand-grip of the barbell, with your hands about shoulder-width distance apart.
2. Hinge at the hips to create a quarter squat position, then power up by driving your hips forward. The force generated here should carry the bar to shoulder level.
3. Hinge at the hips again to get under the bar to “catch” it, then immediately use your momentum to push the bar overhead. One swift motion, bosh.

MUSCLES WORKED BY THIS EXERCISE:

• Legs (Quads)
• Shoulders (Front Delts, Upper Traps)
• Abs

ALTERNATIVE EXERCISES:

• KB Clean & Press
• DB Thrusters
• KB Snatch
• Barbell Clean
• Jammer Press