Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium scans your 7-day history and sub-muscle-group fatigue to ensure your erector spinae and CNS are recovered enough for this high-velocity lift. The AI factors in the equipment setup time for blocks when adjusting exercise volume to fit your time constraints. Loads are managed via RPE tracking to ensure you prioritize explosive power output rather than high-fatigue grinding.

Form Cues

Start with a neutral spine and vertical shins against the bar
Explosively extend your hips and knees to drive the bar up
Shrug your shoulders violently at the peak of extension
Drive your elbows forward and up quickly to catch the bar
Land in a stable front squat position

Don't

Don't bend your arms before your hips fully extend
Don't let the bar drift away from your body
Don't round your back in the starting position
Don't catch the bar with your elbows pointing down
Don't jump forward to chase the bar

Common Mistakes

Pulling with the arms too early
Incomplete hip extension
Slow elbow turnover during the catch
Letting the bar crash on the shoulders
Landing with feet too wide

Muscles Worked

This exercise is a powerhouse for the posterior chain, primarily utilizing the glutes and hamstrings for explosive hip extension, followed by the quadriceps during the catch and recovery. The traps and upper back are heavily engaged during the pull, while the core and spinal erectors maintain rigid stability throughout the lift.