Stand holding a barbell with an overhand grip just outside your knees, arms fully extended.
Hinge at the hips and lower the bar to just above your knees, maintaining a flat back and slight knee bend.
From this hang position, explosively extend your hips and knees in a powerful jumping motion.
Shrug your shoulders as the bar rises and begin pulling your elbows high.
Quickly rotate your elbows under the bar and catch it across the front of your shoulders in a partial front squat.
Stand up fully to complete the rep, then return the bar to the hang position for the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 4 sets of 3 reps | Form mastery, neural adaptation |
| Intermediate | 5 sets of 3 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 2-3 reps with heavier loads | Strength, high intensity/volume |