Breathing
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
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Olympic Weightlifting movement using Barbell.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
Explode up with your hips, generating enough power to land with your feet flat on the floor.
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Technique guidance
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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