With the bar racked on your shoulders, dip a few inches straight down, then drive up hard through your legs and punch the bar overhead while splitting your feet, one forward and one back, landing with arms locked and the bar over the back of your head. Recover the front foot, then the rear, and stand still before lowering.
Loading movement options…
Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 sets of 1 to 3 reps at a weight you can lock out every single time, resting 2 to 3 minutes.
Lockout must arrive before the feet land; pressing out a soft catch is where shoulders get hurt. To miss, push the bar forward off your hands and step back, or if it drifts behind you, let go and step forward; never chase a drifting bar. Bumper plates and a clear platform are not optional here.
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.