Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
gluteus maximus, hamstrings, trapezius
Also: quadriceps, shoulders, core
Equipment
barbell, bumper plates
Setup
Stand holding the bar at the hips with a shoulder-width overhand grip, hook grip if you know it.
Set the back flat, chest up, shoulders slightly ahead of the bar.
Execution
1.Hinge to lower the bar to somewhere between mid-thigh and just above the knee.
2.Drive the legs and extend the hips explosively, keeping the bar close.
3.Shrug and pull the body under the bar, whipping the elbows around and through.
4.Catch the bar on the front of the shoulders in a quarter squat, then stand tall.
Breathing
Breathe between reps; hold the brace through the pull and catch.
Form cues
Keep the bar brushing the thighs.
Finish the hips before the arms do anything.
Fast elbows — get them around and up.
Catch soft, then stand.
Common mistakes
Pulling early with the arms instead of driving with the hips.
Letting the bar swing out and away from the body.
Catching with low elbows so the bar lands on the wrists.
Safety
Learn this movement light before loading it. Use bumper plates and a platform where you can drop the bar if a catch goes wrong.