Cluster

Step 1

• Start with your feet directly under your hips, your hands just outside of hip-width on the barbell, and your shoulders slightly in front of the barbell, this is your starting position. • Brace your core and ensure you maintain a neutral spine as you begin to move your hips and barbell simultaneously. • Extend your hips rapidly, shrug your shoulders, and pull the bar up and under with the arms to receive it in the bottom of a front squat. • Extend your knees and hips rapidly, then press the barbell overhead so that your hips, knees and arms are at full extension. • You should feel tension in your glutes, quads, traps and shoulders.