Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Snatch Pull
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- 2
Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
- 3
Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- 4
As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- 5
As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
- 6
Catch the barbell overhead with your arms fully extended and your knees bent.
- 7
Stand up by extending your hips and knees, keeping the barbell overhead.
- 8
Lower the barbell back down to the starting position by reversing the movement.
- 9
Repeat for the desired number of repetitions.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutescalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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