VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Secure one end of a barbell on the ground, making sure it can’t move. Load the lifting side with weights. Get into a split-stance and power the bar to upper chest level. This is your start position.
2. LIFT: This is an explosive full body move, so we’ll be using multiple muscle groups to perform the lift (it’ll even hit abs if you keep them tight!). Start by creating a hinge at the hops, allowing you to drop under the bar, then explode through your hips and thrust the bar up.
3. TIP: This exercise is FANTASTIC for developing explosive strength for sporting performance. Making progress on this lift will have direct carry-over to your Barbell Clean, too.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts)
• Arms (Forearms)
• Abs (Abs, Obliques)
• Legs (Quads, Glutes)

ALTERNATIVE EXERCISES:

• Barbell Clean
• Barbell Clean & Press
• DB Thrusters
• KB Clean & Press
• Shoulder Press Machine