in Quadriceps Exercise
Main Muscle Worked: Quadriceps
Place a barbell on top of two boxes or stands with plates on top of it.
Stand up straight with the barbell in front of you.
Bend your knees and hips to move your upper body down. Keep your back straight as you do this.
Grab the barbell in front of you with your arms fully extended. Use an overhand-grip to get the barbell and your arms should be away from each other.
Lift the barbell by extending your knees while keeping your back straight. Do a jumping motion as it passes your knee. This will help you lift the barbell easier all the way up.
Do a cleaning motion to lift the barbell all the way up to shoulder level. Keep your elbows outward and away from your body as much as possible.
Once the barbell is at shoulder level, bend a little to the back and let it rest on your torso.
Change your grip to a double overhand grip to shift the weight to your front shoulders.
Lift the barbell overhead with your arms fully stretched and locked. Keep your feet still while doing this.
Return the barbell to the floor in a slow and controlled manner.
Go back to your starting position and do the same movements until you complete your set.
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