Position the log on the floor in front of you and straddle it with feet shoulder-width apart.
Squat down and grip the handles inside the log with a neutral grip (palms facing each other).
Deadlift the log to your hips, then lean back slightly and roll the log up your torso into a lap position.
From the lap, explosively extend your hips to clean the log up to the rack position across your chest and shoulders.
Dip slightly at the knees and drive the log overhead using leg drive combined with pressing strength.
Lock the log out overhead with arms fully extended, then lower it back to the rack and eventually to the floor.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3-5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 3-5 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 2-3 reps at heavy loads | Strength, high intensity/volume |