Stand upright with your feet pointing slightly outwards, the barbell is placed on your shoulders in the front position (pick up the barbell with an overhand grip and place it on your shoulders by bending your arms so that your palms are facing upwards, your forearms are horizontal and your elbows are pointing towards the floor). Bend your knees and lower your buttocks as far as possible without losing stability in your back (always look forwards in a neutral position). Then straighten your legs again and at the same time straighten your arms to press the weight powerfully upwards overhead (utilise the momentum of the legs). Standing upright with your arms not fully extended and holding them up, return the weight to the starting position in a controlled manner by bending your arms (place the dumbbell on your shoulders in the front position).
Starting position:
- Deep squat, feet pointing slightly outwards
- Barbell rests on the shoulders (front position)
- Abdominal and gluteal muscles are tensed, back straight (no hollow back)
- Gaze is (always) straight ahead in a neutral position
Finishing position:
- Stand upright with shoulders shoulder-width apart, legs straight
- Weight is held overhead with arms almost fully extended (held high)
- Back (still) straight
Attention:
Distribute weight over the entire foot, push knees outwards (do not tilt inwards). This exercise is only for advanced users and requires a high level of knowledge, mobility and stability. Always make sure your back is straight (torso tension).
