Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Clean And Press
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 floor in front of you.
- 2
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
- 4
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
- 5
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
- 6
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
- 7
Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutesshoulderstriceps
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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