Classification
| Type | basic |
| Mechanics | compound |
| Direction | pull |
| Equipment | barbell |
| Additional Equipment | barbell rack |
Instructions
Preparation
Use rack. Place barbell on front shoulders, cross forearms and grasp barbell from above. Lift elbows to raise upper arm parallel to floor. Dismount barbell.Execution
Bend knees and hips, move hip backward and knees slightly forward until legs and hips are flexed completely. Keep back straight. Return, keep knees slightly flexed. Repeat.Variations / Comments
Look ahead throughout motion to keep back straight. Keep bodyweight on heels. Let knees point in same direction as feet.
Starting Position 
Ending Position Muscles
| Target | Quadriceps |
| Synergist | Gluteus Maximus | Hip Adductors | Soleus |
| Stabilizers | Deltoid, Anterior | Deltoid, Lateral | Pectoralis Major, Clavicular | Trapezius, Upper | Trapezius, Middle | Trapezius, Lower | Erector Spinae | Rectus Abdominis | Obliques | Hamstrings | Gastrocnemius |
Front
Rear
