Lunge Cleanup

Place the barbell on the floor in front of you. Grab it with an overhand grip. Squat down, lowering your hips, transferring your weight to the soles of your feet. The back is arched at the waist, the head is raised, the chest is forward, the shoulders are directly above the neck. This will be your starting position. As you straighten your knees, begin to lift the barbell. The back is not rounded, the arms remain straight. Control the lift. When the bar passes at the level of the middle of the thigh, the extensors of the legs are included in the work. Straighten your hips, tighten your calves. Perform a jump that will give acceleration to the bar. At the end of the movement, the torso should be fully extended and slightly tilted back, the arms still extended, as at the end of the first stage of the lift. When the torso is fully extended, the third stage of the exercise begins. With a strong and powerful movement, drive your body under the bar, simultaneously bending your arms and turning your elbows forward. The reception of the barbell on the chest occurs simultaneously with the lunge. Step one leg back, bending it at the knee while receiving the barbell, softening its movement. The bar rests on the deltas, slightly touching the neck. Move your leg forward, keep your back straight. Return to starting position.