Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Since this power movement places high demands on the central nervous system, Iridium checks your metabolic recovery estimates and sleep data to determine if you are fresh enough for explosive output. The algorithm analyzes your 7-day workout history to ensure the posterior chain is recovered for the initial drive, often placing this exercise early in the session to maximize performance. Iridium tracks your RPE trends to regulate load, ensuring you maintain high velocity without accumulating excessive systemic fatigue.

Form Cues

Start with the bar at mid-thigh and a slight hinge in your hips
Explosively extend your hips and knees as if trying to jump
Shrug your shoulders forcefully at the peak of the hip drive
Direct your elbows high and out to the sides to guide the bar
Keep the bar close to your body throughout the movement

Don't

Don't pull primarily with your arms; use your hips
Don't let your lower back round at any point
Don't allow the bar to swing away from your body
Don't grind the rep slowly; if it's not fast, the weight is too heavy

Common Mistakes

Using too much arm strength
Rounding the lower back
Lack of explosive hip drive
Letting elbows drop below wrists
Pulling too slowly

Muscles Worked

This movement relies on the glutes and hamstrings to generate explosive upward force through hip extension. The upper trapezius, middle trapezius, and lateral deltoids then engage to guide the bar vertically, while the core stabilizes the spine throughout the dynamic motion.