Start with the bar over your mid-foot, hips higher than a deadlift. Push the floor away, and as the bar passes your thighs, extend hard through your hips as if jumping, shrug, and pull yourself under, whipping your elbows around to catch the bar on the front of your shoulders in a quarter squat. Stand up to finish.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 sets of 2 to 3 crisp reps at a weight you can move fast, done early in the session while fresh, resting 2 to 3 minutes between sets.
Keep the bar close all the way up; a bar that swings away turns the catch into a wrist and elbow problem. To miss, simply do not whip the elbows through: let the bar drop to the floor in front of you and step back. Use bumper plates, keep the platform clear, and never try to save a bad rep.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.