Stand tall with the bar at your hips, then hinge it down to just above the knees, back flat and shoulders over the bar. Snap your hips forward, shrug, and pull yourself under to catch the bar on the front of your shoulders in a quarter squat, elbows whipped high, then stand up.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 sets of 2 to 4 fast reps, resting 2 minutes; stop the set the moment bar speed drops.
The lift comes from the hip snap, not an arm pull; if your elbows bend early the bar loops away and the catch crashes onto your wrists. To miss, keep the elbows out of it and let the bar drop to the floor in front of you, stepping back as it lands. Bumper plates and clear space around you are part of the exercise.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.