Cluster

Category

Powerlifting

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Trapezius, Rhomboids, Deltoids

How to do it

1. Begin in a squatted position with your feet shoulder-width apart and a barbell on the floor in front of you. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Lift the barbell to a front rack position by performing a clean movement, explosively extending your hips and knees, shrugging your shoulders, and then catching the barbell at your shoulders with your elbows pointing forward. As you catch the barbell, simultaneously lower into a squat by bending your knees and hips until your thighs are lower than your knees.
3. From the bottom of the squat, stand up straight by extending your knees.
4. Lower the barbell back to the floor. Repeat the sequence for the desired number of repetitions.

Form tips

• Use a controlled and explosive movement during the clean phase to effectively lift the barbell.
• Ensure a controlled descent of the barbell to the floor to prevent injury and maintain form.
• Maintain a slight bend in your knees when catching the barbell in the front rack position.