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Exercise overview
Training details
QuadricepsGlutesHamstringsCalvesShouldersUpper BackCore
Equipment
Barbell
Sets × reps
3 × 3
Rest
2 min
How to perform it
Step-by-step instructions
- 01Set up with a snatch-width grip, feet under your hips, and the bar close to your shins.
- 02Lift the bar smoothly from the floor and keep it close as it passes your knees.
- 03Extend your hips, knees, and ankles powerfully, then pull yourself beneath the bar.
- 04Move one foot forward and the other backward, catching the bar overhead with locked elbows and active shoulders.
- 05Stabilize the split, bring your feet back together under control, and lower the bar safely.
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