You’re probably aware of the clean and jerk, given that it is one of the two competitive lifts that make up weightlifting. Plus, the clean and jerk looks cool and is among the most dynamic and effective exercises you can perform.

The exercise is interesting and effective because it combines four movement patterns: a deadlift, clean, front squat, and overhead press. Because of that, learning the whole movement takes time, patience, and consistent practice.

Still, despite being challenging to master, the clean and jerk will make you stronger and more explosive. The movement also makes everyday tasks like picking things off the floor and raising objects above your head easier.

We recommend including the clean and jerk early into your workouts, given its difficulty. Doing so would allow you to practice the exercise while you’re at your strongest. 

How to do a Clean and Jerk 

1. Stand in front of a loaded barbell with your feet underneath it and shins a couple of inches away. Your feet should be hip-width apart with toes pointed slightly out.
2. Bend down and grab the barbell with an even, overhand grip. Your hands should be wider than shoulder-level apart, and your knees should be against the crease of your elbows. 
3. Bring your chest out as much as you can to put your back in a safe, neutral position. Your hips should be slightly higher than your knees in this position, lower than they would be during a traditional deadlift setup.
4. Keep your neck in a neutral position with your gaze directed a few feet in front of you.
5. Initiate the first pull by deadlifting the barbell off the floor as you press your heels into the ground. Make the initial pull powerful because you have to generate some momentum for the next part of the lift.
6. Once the barbell travels above your knees, keep driving your hips forward as you begin pulling the weight in a straight vertical line. Maintain a neutral spine and keep your body upright. The entire sequence should happen in one smooth motion.
7. As the barbell travels up, squat, catch it, and have it land over your shoulders and upper chest. Maintain a firm grip over the barbell and keep your elbows pointing forward.
8. As the barbell lands in a front rack position, dip a few extra inches until your thighs are parallel to the floor and squat up to the top, straightening your knees fully.
9. Dip slightly and jerk the bar, bringing it over your head, and extending your elbows and knees. The motion is similar to a push press, but it requires a bit of extra momentum.
10. Lower the barbell to your shoulders and bring it to the floor while keeping your back neutral.

What muscles does the clean and jerk activate?

As briefly mentioned in the introduction, the clean and jerk consists of four movements, each of which trains several major muscle groups in the body. One of the primary muscles that work during a clean and jerk is the quadriceps, which extend our knees off the bottom and create the necessary momentum (1). The quadriceps also work hard once we catch the barbell and perform a front squat (2). 

Our hamstrings and glutes also play an essential role during the initial part of the lift as both muscles produce hip extension (3, 4).

The entire back musculature (latissimus dorsi, erector spinae, rhomboids, etc.) produces force to keep us stable and perform the second pull. Similarly, our shoulders, biceps, and trapezius contribute to the pull, allowing us to raise the barbell enough for us to catch it in a front rack position.

The entire midsection (rectus abdominis, transverse abdominis, obliques, and other muscles) flexes isometrically to provide even more torso stability, allowing us to maintain our balance during the highly dynamic clean and jerk.

Tips on the Proper Form with Clean and Jerk

Keeping the barbell close to your body is essential for a good clean and jerk. The bar should travel in a mostly straight line from the floor to above your head. 

The second tip for a successful clean and jerk is to pull the barbell with as much force off the floor as you can. A clean and jerk isn’t a deadlift, and you shouldn’t treat it as such. Raw strength is necessary but creating momentum allows you to advance the barbell and achieve the required front rack position.

The third tip for a good clean and jerk is to keep your hips low (slightly above your knees). Doing so would allow you to engage your quadriceps better, allowing them to produce a lot of force off the bottom.

Variations and Modifications of the Clean and Jerk

1. Clean and Jerk With Squat

The clean and jerk with a squat is a neat variation you can perform to increase the amount of work you’re doing, practice the lift, and reinforce proper technique. Instead of doing the clean and jerk, you must include one or two front squat reps before completing the lift and setting the barbell down.

2. Block Clean and Jerk

The block clean and jerk is a variation you perform with the barbell elevated on blocks. Doing so is beneficial for improving your pulling technique and fixing issues that might be preventing you from reaching a front rack position.

Mistakes to Avoid

A common mistake with the clean and jerk is not creating enough force off the bottom. As a result, you cannot gain enough momentum, complete a successful second pull, and get into a front rack position. Fix the mistake by using a lighter load and being as explosive as possible from the start.

Another mistake with the clean and jerk is allowing the barbell to travel too far forward. Doing so makes the movement much more challenging and prevents you from achieving a solid front rack position. As with a deadlift, the barbell should travel in a mostly straight vertical line from start to finish.

The third mistake with the clean and jerk is starting with your hips too high and knees almost straight. Doing so prevents your quadriceps from producing force off the bottom position. Instead, your hamstrings and glutes must do all the work to extend your hips.

Avoid the error by setting your hips slightly higher than your knee and pressing through your heels as you initiate each repetition.

Similar Exercises to the Clean and Jerk

Push Press

The push press is a compound exercise, similar to the final part of a clean and jerk. With the barbell in your arms and at shoulder level, bend your knees slightly (dip) and press the barbell overhead as you extend your knees.

Front Squat

Front squats are a fantastic compound exercise that strengthens your quadriceps, glutes, back, and midsection (2). The movement is part of the clean and jerk, so performing it is vital for reinforcing proper technique and improving your front rack position.

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Push-ups don’t get nearly as much love and respect as they deserve. Most people have done the exercise at some point, but few stick to push-ups over the long run. One common reason for not doing the movement is that it gets too easy after a while. 

While classic push-ups can start feeling too comfortable, the beauty of the exercise is that you can pick from countless effective variations. One such option is the one-arm push-up. The movement is challenging and beneficial because you have to support your upper body on a single arm, which demands much greater strength and stability. 

The one-arm push-up is also great because it makes you more athletic and better able to handle certain everyday tasks. For example, developing your pressing strength makes lifting weights above your head easier.

How to do a One Arm Push Up

1. Get down on all fours with your knees underneath your hips and shoulders, elbows, and wrists in a straight vertical line. Have your hands at a shoulder-width distance or slightly wider.
2. Engage your abs and extend your knees to support your lower body on your toes. Your feet should be slightly wider than hip-width apart.
3. Once in position, squeeze your glutes and bring your shoulder blades back. Your shoulders, hips, knees, and ankles should be in a straight line. 
4. With your body tense and in position, lift one hand off the floor and bring it back behind your back.
5. Take a breath and lower yourself by bending your supporting arm. Go down as much as you can––ideally, until your chest is a couple of inches from the floor.
6. Extend your arm to get back to the starting position and exhale.
7. Once finished on one side, support your body on your other hand, and perform the same number of repetitions.

What muscles does the one-arm push-up activate?

The primary muscles that work during a one-arm push-up are the pectorals, which cover the front side of the upper torso (1). Both pectoral heads attach to the humerus (upper arm bone) and contribute to numerous upper body activities, including pressing (2). Our pecs produce the most force off the bottom, and their contribution gradually lessens as we extend our arms.

Our tricep is the second muscle that works during one-arm push-ups. The muscle group covers the rear of our upper arms, contributing to shoulder stability and producing elbow extension (straightening), which occurs as we push ourselves up (3).

The shoulders also play a significant role in one-arm push-ups. One of their functions is to offer stability at the shoulder joint, but the anterior deltoid head assists the pectorals and triceps with the pressing.

Several midsection muscles work extra hard during a one-arm push-up due to the increased stability demands. The rectus abdominis, transverse abdominis, internal and external obliques, erector spinae, and glutes flex isometrically to create whole-body rigidity, allowing us to perform the exercise.

Steps to Progress to the One-Arm Push-Up

The essential requirement for mastering one-arm push-ups is performing the two-arm version. Learning how to do the exercise is vital to understanding proper technique and strengthening the necessary muscles. We recommend attempting the one-arm version once you’re comfortable doing at least 15 to 20 regular push-ups in a row.

Your next step in the progression should be to start doing incline one-arm push-ups. For example, you can lean against a wall first and start learning to press yourself with one arm. You can then lean against a kitchen counter to have your body slightly more horizontal. After that, move to a chair, and then––a gym bench. Practice the more accessible versions of the exercise before attempting to do one-arm push-ups on the floor.

Once you go through the above steps, start doing one-arm push-ups on the floor but only complete the eccentric (lowering) portion. Begin at the top and lower yourself as slowly as you can. Then, get back to the top position and lower yourself again. Doing so is a great way to build even more strength and stability for the one-arm push-up.

Variations and Modifications of the One-Arm Push-Up

1. Incline One-Arm Push-Up

Incline one-arm push-ups are the easier version of the exercise and one we recommend using to build strength and stability. Performing the movement at an incline allows you to press a smaller percentage of your weight, making it easier to practice proper technique even if you’re not that strong yet.

2. Eccentric-Only One-Arm Push-Up

Eccentric-only one-arm push-ups are another beginner-friendly variation you can use as a means of improving your strength and stability. Our muscles tend to be stronger in the eccentric portion, so utilizing it can help us develop the concentric strength we need for one-arm push-ups. The objective is to get yourself to the top position, remove one arm, and lower yourself slowly.

3. Wide-Stance One-Arm Push-Up

Wide-stance one-arm push-ups aren’t anything special because the objective is to spread your feet wide. Doing so can be beneficial for those struggling to maintain their balance while learning the one-arm push-up.

Mistakes to Avoid

A common mistake with one-arm push-ups is failing to retract your shoulder blades and keeping them down as you do the exercise. Many trainees start the movement well but gradually allow their shoulders to shrug up. Doing so isn’t good because it puts the shoulders in a compromised position. Avoid the error by consciously keeping your shoulders retracted and re-start a set if you can’t keep them in the position as you do reps.

Another mistake with one-arm push-ups is training through a partial range of motion. Often, trainees would lower themselves a couple of inches and go back to the top. The problem is, doing so makes the exercise unnecessary because you’re looking for ways to make it easier. Learn to train through a full range of motion or do classic push-ups with good technique instead.

The third mistake with one-arm push-ups is allowing your hips to sag as you do the exercise. Many trainees start in a good position but fail to maintain it because their midsection gets fatigued. The problem is, sagging hips create instability and prevent you from doing the exercise effectively. We recommend including more core work if you struggle with maintaining your position. Hip thrusts, decline crunches, planks, and glute-ham raises are excellent options.

Similar Exercises to the One-Arm Push-Up

Chest Dip

Chest dips are one of the most popular and effective bodyweight exercises you can do to strengthen your chest, shoulders, triceps, and core musculature. The objective is to grab a parallel bar, suspend yourself in the air, and maintain a rigid body position. From there, you have to lower yourself (dip) and push back to the top by engaging your upper body musculature.

Incline Bench Press (Dumbbell)

Incline dumbbell bench presses are an effective assistance exercise that strengthens your chest, triceps, shoulders, and midsection. The incline torso position shifts the emphasis to the clavicular head, allowing you to develop your upper chest more effectively (4). You can even make the exercise more identical to one-arm push-ups by holding a single dumbbell at a time.

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People often go about building strength and power separately. But the truth is, you don’t have to split your training and complicate things unnecessarily. Exercises like the clean pull work great because they mix different training elements and develop multiple athletic characteristics. They work on building strength first and later leverage that to build power and explosiveness.

The clean pull is a three-stage movement that forces you to produce a lot of force quickly. As a result, you train many muscle groups simultaneously, build whole-body strength, and become more explosive. Because of that, clean pulls improve your athletic performance, make you stronger, and could even benefit your daily life.

How to do a Clean Pull 

1. Stand in front of a loaded barbell, similar to how you would for a deadlift. Your feet should be hip-width apart, and the barbell should be over the mid-foot.
2. Your back should be neutral with your chest out and arms to your sides. 
3. Bend forward and grab the barbell with an even overhand grip at shoulder-width distance.
4. Bring your shoulders back as much as you can to straighten your back, bring your shins against the bar, and pull the slack off the barbell.
5. Take a breath and initiate the pull by digging your heels into the floor.
6. Extend your hips and knees as you maintain your neutral back position.
7. As the barbell travels up, extend your knees with your hips.
8. Once the barbell goes over your knees, initiate the second stage by forcefully pressing your heels into the floor as if you were trying to do a vertical jump.
9. As the barbell keeps traveling up, forcefully drive your hips forward, fully extending your ankles, knees, and hips. While doing so, shrug your shoulders to raise the bar even more – it should go slightly above your waist.
10. Lower the barbell slowly by first bringing your glutes back. Keep your chest out and back straight.

What muscles does the clean pull activate?

Clean pulls emphasize your entire posterior chain (1). Specifically, the exercise works your hamstrings, glutes, and erector spinae. Your hamstrings and glutes work hard to produce hip extension while your erector spinae contract to keep your back neutral. The movement also works your quadriceps. As you begin to raise the barbell, your quadriceps extend your knees, allowing your legs to become straight at the top position.

Clean pulls also involve your entire upper back musculature: rhomboids, latissimus dorsi, trapezius, and other muscles. These muscles keep you in position, and your trapezius gets more involved near the top as you shrug the barbell up.

Your abs, obliques, and transverse abdominis also work hard to keep you in a stable position as you lift and lower the barbell. Finally, we have your shoulders, biceps, and forearms. These muscles play an essential role in holding onto the weight, making the clean pull a fantastic full-body activity.

What is the difference between Clean Pull and Deadlift?

The bar speed and execution is the most notable difference between clean pulls and deadlifts. With deadlifts, the goal is a slow and controlled repetition where the barbell travels in a straight vertical line (2). Clean pulls have you use much more explosiveness to propel the barbell up. Also, unlike deadlifts, the weight travels in an “S” pattern (first pulling toward your body, then moving it slightly away, and bringing it back in for the finish).

The clean pull also has a slightly different starting position. Specifically, your torso must be a bit more upright, so your hips must be lower (1). In contrast, deadlifts have you keep your hips slightly higher and knees a bit more extended. As a result, you can engage your quadriceps better and force a more explosive initial pull of the barbell.

Variations and Modifications of the Clean Pull

1. Clean High Pull

The clean high pull is a variation of the regular exercise where you attempt to lift the bar even higher. To do that, you must keep pulling the barbell straight up, following the initial two vertical thrusts. Clean high pulls are beneficial for reinforcing a more assertive and explosive execution of the movement, leading to better shoulder, trap, and bicep involvement.

2. Block Clean Pull

The block clean pull is a variation where you elevate the barbell on blocks and only do the top half of the range of motion. This variation is beneficial for practicing the final extension without becoming too tired. 

3. Clean Pull Hold

The clean pull hold is a variation where you hold the shoulder shrug position for two to five seconds. The movement is good for reinforcing balance, working your back more, and emphasizing complete extension.

Mistakes to Avoid

A common mistake to avoid with clean pulls is using too much weight. In doing so, you can’t accelerate the barbell off the floor and essentially turn the movement into a deadlift. You should practice clean pulls with less weight to achieve good speed and explosiveness in one smooth motion.

Another mistake to watch out for is turning the clean pull into a deadlift with a shrug on top. Clean pulls are about accelerating the bar off the floor and accelerating it again at thigh level, allowing you to use the momentum to raise it a few extra inches at the top. The movement should feel like a single unit, not as separate exercises bundled together.

The last common mistake to avoid relates to the initial setup. People new to the movement often approach it as they do a deadlift, which isn’t necessarily bad, but it’s not ideal. With clean pulls, your hips have to be lower, and your torso has to be more upright. The position will allow you to turn the initial pull more into a squat than a hip hinge. In doing so, you can engage your quadriceps better and generate enough force to accelerate the barbell.

Similar Exercises to the Clean Pull 

Deadlift

Deadlifts are similar to clean pulls because both movements take advantage of hip extension and activate many of the same muscle groups (1, 3). The differences stem from the initial setup, the load used, and the speed of execution. As a result, deadlifts develop maximal strength, whereas clean pulls build explosiveness.

Shrug (Barbell)

Barbell shrugs are essentially the final portion of the clean pull. As you lift the weight off the floor and raise it to your upper thigh area, shrugging is what allows you to raise the barbell a few extra inches.

Snatch Pull

Snatch pulls are similar to clean pulls in terms of the range of motion, objective, and execution. The primary difference is, snatch pulls are primarily used to help lifters master the extension on their way to a perfect snatch. With snatch pulls, your grip on the barbell is also much wider.

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If you’re looking to build genuine power and balance, you should include Olympic lifts in your training. The hang snatch is one of the best full-body dynamic movements you can do to build speed, strength, overall balance, and muscle mass. Doing the hang snatch regularly can improve your sports performance, build your core strength, and teach your muscles to produce more force quickly. 

The hang snatch is also beneficial for your daily life because the movement trains all major muscle groups in your body, making you stronger and allowing you to tackle everyday tasks with ease.

How to do a Hang Snatch 

1. Hold a barbell with an overhand snatch grip. Your arms should be straight and to your sides with hands near both ends of the barbell. The barbell should rest against your upper thighs.
2. Spread your feet hip-width apart with toes pointing slightly out. Ensure that your knees are straight and that you’re balancing yourself on your whole foot, not leaning back or forward.
3. Bring your shoulders back and down, engage your abs, and take a breath.
4. Descend into the hang position by hinging at your hips. Bring your glutes back as you maintain a neutral back. Allow your knees to bend so your shins remain vertical. Your shoulders should be directly over the barbell.
5. Lower the barbell to a solid and comfortable position. The position can be quite low or just a few inches down your thighs. Practice for a while to find your ideal point. Most people should aim for around knee level.
6. Extend powerfully by driving through your feet as you extend your knees and hips.
7. As the barbell travels up to hip level, begin the second phase by shrugging your shoulders and pulling the barbell forcefully with your arms and back muscles.
8. With the barbell accelerating rapidly, begin the final phase by ducking under the weight with your arms straight, core engaged, and heels in contact with the floor.
9. If you do everything correctly, you should end up in an overhead squat position with the barbell over your head.
10. Squat up, extending your ankles, knees, and hips.

What muscles does the hang snatch activate?

The primary muscles that work during a hang snatch are your hamstrings, glutes, and quadriceps. These muscles provide essential force during the initial hinge and thrust, allowing the barbell to gain speed on its way up. Your erector spinae and abdominal muscles (rectus abdominis, transverse abdominis, and obliques) also provide crucial support to maintain your position as you lift the barbell.

Once you’ve gone through the initial thrust and the barbell travels up, your entire upper body pulls the barbell up, allowing you to complete the catch. Your latissimus dorsi, rhomboids, trapezius, shoulders, biceps, triceps, forearms, and other muscles work together to complete the repetition.

Your quadriceps work the most during the final portion of the lift as the barbell is over your head. The muscle group produces the knee extension needed to do the overhead squat and finish standing up.

How to integrate the hang snatch into your workout?

If you’re new to the movement, your primary goal should be to master proper execution. So, begin with an empty barbell or PVC pipe and do multiple sets of two to three reps. Doing so is great for improving your technique without fatiguing yourself too much. If you’re already familiar with the movement, do multiple sets of two to three reps with a moderately heavy load that allows you to lift the barbell quickly.

If you’re more advanced and looking to build even more power and explosiveness, you can use heavier weights and do singles. To make up for the low repetition count, you can do upward of six, eight, or even ten total sets. We recommend doing hang snatches early in your workouts. Since the snatch relies heavily on proper execution, it’s best to do it while you’re still fresh. Otherwise, tired muscles can hinder your technique.

Variations and Modifications of the Hand Snatch 

1. Hang Power Snatch

The hang power snatch is a good variation that forces you to produce even more force as you lift the barbell. The movement is similar to hang snatches, but instead of catching the barbell in a full squat, you receive it in a half or quarter squat position. So, you have to lift the barbell with much more power to land in this higher position.

2. Block Snatch

With block snatches, the barbell rests upon blocks, which naturally limits your range of motion for producing power to accelerate the weight. Doing the block snatch variation is excellent because it improves pulling mechanics and forces you to engage your muscles as best as you can to produce enough power.

Mistakes to Avoid

A common mistake related to the hang snatches is using too much weight. The goal with the movement isn’t to load as much weight on the bar as possible but to do the exercise effectively. To achieve this, you should start with lightweight to improve your timing and technique.

Another mistake you could make with hang snatches is to relax your body at crucial parts of the lift. The hang snatch is a whole-body dynamic movement that relies on raw power that comes from creating tightness in your entire body.

A mistake that relates to hang snatch programming is to do the movement too late in your workout. As an exercise that requires fantastic technique, it’s best to do it early in your training, preferably right after warming up. Doing so will prevent any tired muscles from hindering your performance or leading to poor technique.

The final mistake to consider, especially if you’re new to the exercise, is excessive forward swinging of the barbell. Swinging typically occurs due to a lack of good vertical extension. Instead, lifters would thrust their hips forward, which pushes the barbell far forward, creating a large loop. Doing so makes the exercise unnecessarily tricky and can cause you to lose balance, fall forward, or fail to receive the barbell.

Similar Exercises to the Hang Snatch 

Snatch Pull

The snatch pull is similar to hang snatches in many ways. The grip width is the same, and you have to produce explosive strength to thrust the bar up. The difference is, snatch pulls have you lift the bar off the floor and pull it to just above your waist instead of over your head.

Overhead Squat

Overhead squats are similar to hang snatches because the movement is part of the whole exercise. As you receive the barbell during a hang snatch, you’re in an overhead squat position. In that sense, doing overhead squats can improve your snatch pull performance.

Snatch Grip Power Shrug

To do snatch grip power shrugs, you have to grab the barbell wide, similar to how you would for the hang snatch. This shrug variation is essentially your upper body thrusting the barbell up before you receive it overhead. 

Upright Row (Barbell)

The upright row is a movement where you stand tall, hold onto a barbell, and row from your waist to your chest. Unlike the hang snatch or its variations, the upright row doesn’t have a dynamic element. The goal is to do the movement smoothly by emphasizing your upper back, shoulders, and biceps. But upright rows are similar to hang snatches because the exercise trains some of the same muscles you use. As a result, that strength can carry over to a better hang snatch.

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Overhead squats are one of the most beneficial but overlooked exercises you can perform for whole-body strength, balance, and muscle growth. As its name suggests, the objective is to lift a barbell overhead and perform squats. While seemingly simple, the movement pattern offers numerous advantages.

A notable benefit of overhead squats is that it challenges you to remain more upright during each set. Doing so forces more significant core, back, and quadriceps activation. Being more upright means you cannot rely on hip extension as much. Instead, your quadriceps must work extra hard to produce knee extension, allowing you to complete each repetition. Similarly, your back and core get stronger and grow more effectively.

Another benefit of overhead squats is that the exercise improves your squat pattern and prevents your hips from shooting up during other movements, such as the barbell back squat. As a result, squats become more effective and train the correct muscles.

The third significant advantage of overhead squats is that you get to strengthen your shoulders and triceps while working your lower body. Keeping a barbell in an overhead position requires significant shoulder and triceps involvement, leading to growth and strength gain.

Plus, the overhead squat serves as a fantastic exercise for anyone interested in Olympic weightlifting. In addition, the activity teaches important movement patterns involved in the snatch and clean and jerk.

As a whole, overhead squats are a fantastic full-body exercise that develops strength, muscle mass, and overall athleticism. You become stronger, more stable and athletic, and better able to handle everyday tasks.

We recommend including overhead squats early in your training. The movement is highly technical, so it’s best to perform it while you’re at your strongest. Fatigue in the primary muscles can worsen your technique and impair performance.

Level of Exercise: Intermediate

How to do an Overhead Squat

1. Place an empty barbell on a squat stand at collarbone height.
2. Stand in front of the bar and grab it with a double overhand grip. Keep your hands well apart from one another, but not to the point where you experience shoulder discomfort.
3. Tuck your head underneath while keeping your hands on the bar, placing your upper back against the barbell. Keep your feet together with your knees bent slightly.
4. Engage your abs, take a breath, and extend your knees to unrack the barbell from the stand.
5. Take a couple of careful steps back to clear some room for the exercise.
6. Take another breath, dip slightly by bending your knees, and push-press the barbell into an overhead position. Using an empty barbell is crucial for getting used to the proper setup. 
7. Once in an overhead squat position, take another breath, brace your core, and descend.
8. Bend your knees slightly, keeping your heels in contact with the floor. Avoid hyperextending your back. Instead, keep your abs engaged and aim for a neutral spine position.
9. Descend until your thighs are parallel to the floor.
10. Hold the bottom position for a moment: heels in contact with the floor, knees pointing slightly out, back neutral, chest out, gaze forward, and elbows extended.
11. Press through your heels to drive up as you maintain a rigid body position.
12. Extend your knees and hips fully, exhaling near the top and keeping the barbell directly overhead.
13. Take another breath and repeat.

What muscles does the overhead squat activate?

The primary muscle group that works during overhead squats is the quadriceps, which make up the front of our thighs and produce knee extensions (straightening of the legs) (1, 2). As mentioned above, overhead squats keep us more upright as we move up and down. Therefore, we cannot rely on hip extension, leading to better quadriceps activation. 

Our hamstrings and glutes also contribute during overhead squats, but to a much lesser degree. These muscles primarily work to keep us stable during the exercise. For instance, the hamstrings contribute to knee stability, whereas our glutes support our pelvis and keep it in a neutral position.

The entire midsection musculature also contributes to overhead squats. Similar to the posterior muscles, the abs, obliques, and other muscles in the area contract isometrically to provide torso support during the movement. 

Like the midsection, our back musculature produces force to keep us balanced during the exercise. Some of the working muscles are the latissimus dorsi (lats), erector spinae, and trapezius (1). 

Our shoulders (deltoids) also have an active role in the overhead squat (1). The muscle group flexes isometrically to offer stability at the shoulder joint, allowing us to support a barbell overhead as we do repetitions. In addition, our triceps work with the shoulders to provide stability and extend our elbows for the squat.

Tips on How to Perform the Overhead Squat Safely 

Tip 1

Overhead squats are demanding and often challenging to learn, so starting with an empty barbell is best. Doing so will help you understand the proper setup and execution for safe and effective overhead squats. 

Tip 2

Keep your back in a neutral position and avoid hyperextending it. One way to achieve a neutral spine is to flex your abs before each set. Doing so will shorten the distance between the ribcage and pelvis, creating torso rigidity and improving your balance. 

Tip 3

Learn how to set up for the exercise and stick with one method. Beginners would be best off learning how to push-press the barbell into an overhead position. Begin by tucking under the bar while it is on a stand, place your upper back against the barbell, unrack it, and step back. Next, dip slightly by bending your knees, and push-press the bar. Alternatively, you can snatch the bar, but that can get difficult as you start using more weight.

Tip 4 

Sitting back over your heels as you descend. People new to the exercise tend to lean forward, causing the barbell to travel in front of the body, leading to loss of balance. Sitting back allows the barbell to remain over your center of gravity and for you to maintain your stability.

Tip 5

Descend as much as possible but not to the point where you start losing your balance. Like front squats, you must maintain a relatively upright torso, so you need good mobility in your shoulders, upper back, hips, and ankles to perform the exercise safely and reach a good depth. Instead of forcing the range of motion, do what you can while doing some mobility work for the mentioned areas.

Variations and Modifications of the Overhead Squat

1. Tempo Overhead Squat

Tempo overhead squats are a variation you perform by slowing down the speed. Unlike traditional squats, where you perform repetitions with an average tempo, the objective is to descend for at least three seconds and move back up at the same speed. Doing so is beneficial for improving your balance and learning to keep the barbell over your center of gravity, which can be challenging for overhead squats.

2. Clean Grip Overhead Squat

Clean grip overhead squats are a variation where you do the exercise with a clean grip (having your hands closer together). Doing so makes the exercise more challenging because you need more upper back and shoulder mobility. Clean grip squats better engage your shoulders, triceps, and upper back musculature, leading to whole-body strength and muscle gain.

3. Pause Overhead Squat

Pause overhead squats are one of the most challenging variations of the exercise. The objective is to descend as you would during any other squat but pause at the bottom for at least three seconds. Doing so is beneficial for preventing the stretch reflex of your muscles from helping you get out of the bottom position. Like tempo squats, adding a pause forces you to clean up your technique and improve your balance. 

4. Dumbbell Overhead Squat

Dumbbell overhead squats are more challenging in some ways, but the variation is well-suited for beginners. Using dumbbells leads to instability and forces both sides of your body to work independently. But dumbbells can also be lighter, and you can perform the exercise even if you don’t have the best shoulder or upper back mobility.

Mistakes to Avoid

Leaning Forward

Leaning forward is perhaps the most common error seen in people doing overhead squats for the first time. As mentioned above, overhead squats require good mobility in the shoulders, upper back, and hips. Stiffness in any area would make it challenging to perform the exercise through a full range of motion or keep the barbell over your center of gravity. Leaning forward is particularly dangerous because the barbell travels forward, and your heels lift off the floor.

The two best ways to prevent the natural forward lean are to work on your upper body mobility and use the cue of sitting back into your heels as you squat.

Knees Caving In

The second common error with overhead squats is the knees caving in. People new to the exercise often struggle with caving knees not because of poor mobility or weak muscles but simply because the practice is new and they lack the experience. But, you should still be careful with your technique and monitor your knee position, especially after doing the exercise a few times. One potential cause for caving knees is weak glutes (buttocks), making it challenging to stabilize the femur (large thigh bone), causing it to move in as you squat. The second cause typically relates to poor ankle mobility. Instead of your knee traveling over your toes, it travels in as a compensatory mechanism.

Bending Your Elbows

The third mistake with the overhead squat relates to unstable elbows. Instead of keeping the arms straight and weight balanced overhead, trainees allow their elbows to bend and extend during each repetition. Doing so leads to instability, unnecessary strain on the triceps and deltoids, and a higher risk of dropping the weight. Avoid the error by push-pressing or snatching the barbell overhead, locking out your elbows, and maintaining the position. Start with an empty barbell and only increase the resistance if you’re confident you can keep your arms straight.

Similar Exercises to the Overhead Squat

Front Squat

Front squats are one of the most effective compound exercises for strengthening the quadriceps (1, 3). Like overhead squats, you must maintain an upright torso to keep the barbell in position and prevent it from falling forward. Doing so means you cannot rely on hip extension as much, and your quads have to activate extra hard to straighten your legs as you start moving up.

Zercher Squat

Zercher squats are a lesser-known variation, but they can be effective when used correctly. Like overhead and front squats, the Zercher squat forces you to maintain a more upright torso, leading to better quadriceps activation (4). On top of that, supporting the weight over the crease of your elbows leads to greater chest, shoulders, and bicep activation, making the movement beneficial for the upper body.

Box Squat

Box squats are typically done by placing the barbell behind your head and over your upper back. You must place a plyometric box or another sturdy object behind you. The object should be tall enough so when you rest your buttocks on top, your thighs are roughly parallel to the floor. Squat slowly, transfer some weight on the elevated object by sitting, and engage your quadriceps to bring yourself to the top.

Overhead Dumbbell Lunge

Overhead dumbbell lunges are another lesser-known exercise that offers many benefits athletes reap from overhead squats. The objective is to grab a pair of dumbbells, raise them overhead with your palms neutral (facing one another), and lunge forward, alternating between left and right. Doing so strengthens your lower body musculature and engages your shoulders, triceps, upper back, and core.

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Farmer’s walk, also known as a farmer’s carry or loaded carry, is one of the simplest and most beneficial full-body activities that develops your grip strength, builds muscle, improves your stability, and contributes to balance. The beauty of the movement is that it works amazingly well for trainees of all levels, it takes little time to learn, and the risk of poor technique is low. 

Performing the farmer’s walk starts by grabbing a pair of weights (dumbbells, typically), bringing your shoulders back, and engaging your entire body. Once you’ve set yourself up, all you have to do is walk in a straight line. While simple, the exercise gets challenging as you increase the load. 

Most gym exercises have some carryover to daily life. For instance, the bench press strengthens your ‘pushing’ muscles, translating to upper body strength that makes certain activities easier to handle. The same goes for many other movements, like the squat, overhead press, and row. 

But only a handful of activities make you as functional as the farmer’s carry, which trains almost all major muscles in your body. As a result, activities like climbing stairs, carrying groceries, and lifting objects off the floor become easier. 

Plus, the loaded carry develops your grip, leading to better performance on other movements like the deadlift and pull-up.

We recommend starting with some light weights near the end of your workouts. Walk for up to half a minute, take a break, and repeat two to three times. Gradually increase the load as you get comfortable with the exercise until you hold weights that make it challenging to walk longer than 30 seconds. 

You can then move up the farmer’s walk to the middle of your workouts to avoid performing the exercise when you’re too tired. Keep increasing the load and pay careful attention to your technique and posture as you walk.

Level of Exercise: Beginner

How to do the Farmer’s Walk

1. Select the appropriate pair of dumbbells and place them on both sides of your body.
2. Lean forward and bend your knees to grab the dumbbells.
3. Bring your chest out and back in a neutral position.
4. Push through your heels and extend your hips to deadlift the weights from the floor.
5. Stand tall, retract your shoulder blades, keep your abs engaged, hold the dumbbells by your sides, and begin walking forward.
6. Move forward at a steady pace, keeping your body rigid and breathing steadily as you do.
7. Grip the dumbbell handles as hard as possible and walk as far as you can.
8. Once finished, lower the dumbbells by first pushing your buttocks back and then bending your knees, similar to how you would for a deadlift.
9. Set the weights on the floor and take a break.

What muscles does the farmer’s walk activate?

Farmer’s carry is a full-body compound exercise, and there isn’t a single muscle group that benefits the most. The activity effectively activates a range of muscle groups well enough to cause balanced development, build strength, and make you more athletic.

One of the major muscle groups that work during a farmer’s walk is the back complex. All of the muscles in the area flex isometrically to keep your spine in a strong and healthy position, retract your shoulder blades, and contribute to torso rigidity. Among the active muscles, we have the erector spinae, trapezius, and latissimus dorsi.

The midsection musculature also plays a considerable role during a farmer’s carry. Our abs, transverse abdominis, obliques, and other small muscles in the area flex isometrically, contributing to torso stability. 

Our arm and shoulder musculature is also involved in a farmer’s walk. The deltoids, biceps, triceps, brachialis, and forearms contract for us to support the dumbbells as we walk back and forth. A considerable benefit of the farmer’s carry is that it strengthens our grip, making us better able to perform other exercises like deadlifts and pull-ups.

The entire lower body also works during the exercise. Our glutes, hamstrings, quadriceps, and calves activate and support forward motion as we hold weights in our hands (1).

 Plus, the quadriceps, glutes, and hamstrings play a crucial role in deadlifting the weights off the floor before initiating the walk (2).

Proper Form when Preforming the Farmer’s Walk

The most crucial element of proper technique on a farmer’s carry is to keep your body rigid and upright from start to finish. You must support the weights on both sides of your body and maintain everything from your head to your heels aligned. Leaning forward or slouching puts you in a weak and compromised position, leading to poor performance and a higher risk of developing nagging aches.

Another tip for the farmer’s walk is to squeeze the dumbbell handles as hard as possible. Doing so might seem obvious, but many trainees make the mistake of simply holding the weights instead of squeezing them. As a result, the handles slip down to the fingertips, forcing trainees to stop the set early or re-adjust.

Our next tip for the exercise is to maintain a steady breath as you walk back and forth. Breathing is crucial for supplying your muscles with the oxygen they need and prevents you from getting winded. As a result, you can walk farther and train your entire body more effectively.

We also recommend starting with lighter weights to get familiar with the exercise. The farmer’s carry is traditionally known as a heavy compound exercise, but it would be better to get used to the movement and increase the load gradually. Starting with weights, you can barely handle would make it difficult to align your body correctly, ingraining poor motor patterns that take a long time to fix.

Our final tip for an effective farmer’s walk is to direct your gaze forward and avoid looking down because that can place unnecessary strain on your shoulders and neck. Treat the farmer’s carry like a regular walk in the pair, and don’t overthink your technique, stride length, or speed.

Variations and Modifications of the Farmer’s Walk Exercise

1. Trap Bar Carry

The trap bar carry is a variation you perform by stepping inside a trap bar, grabbing the handles to your sides, deadlifting the weight up, and walking forward. Performing the movement with a trap bar is an excellent way to overload your body with more weight and possibly achieve better activation in your upper back (trapezius).

2. Kettlebell Carry

The kettlebell carry is simply a variation where you use kettlebells for loading instead of dumbbells. Doing so isn’t inherently better or worse, but different. A benefit is that kettlebells can lead to more grip strength because the traditional handle is thicker than that of a dumbbell, making it more challenging to support the weights in your hands.

3. Unilateral Farmer’s Walk

The unilateral farmer’s carry is a variation where you hold a weight in one hand as you walk back and forth. Doing so leads to more instability and forces your midsection muscle to work extra hard to keep you upright. Your internal and external obliques engage to prevent you from bending to one side. Hold a weight in one hand, walk as long as possible, grab the weight with your other hand, and cover the same distance.

Mistakes to Avoid

Looking Down

One of the most common errors with the farmer’s walk is looking down. Doing so places unnecessary strain on your upper back and neck, leading to nagging aches. Plus, looking down contributes to upper back rounding, leading to instability and preventing you from performing at your best. A much better approach is to bring your shoulders back, engage your abs, direct your gaze forward, and maintain that setup for the duration of your walk.

Leaning Forward

The second significant error with the farmer’s walk is leaning forward at the waist, which often occurs due to fatigue. The problem is that leaning forward puts stress on your lower back, leading to pain in the area. Avoid the error by being mindful of your posture and keeping your head, shoulders, hips, and lower body aligned and in a straight vertical line.

Going too Heavy

The third error with the farmer’s walk is picking weights you cannot handle properly. While the farmer’s walk is a whole-body compound exercise, you should never underestimate the importance of selecting the correct load. Going too heavy can impair walking mechanics, stop you from keeping an upright posture, and increase the risk of dropping the weight as your hands get tired. A better approach is to start with lighter weights to get used to the exercise and gradually increase the load until you get to a point where walking for 30 to 40 seconds challenges you.

Having The Weight too Close

Keeping the weight too close to your body is another error that can impair your performance because you might hit your thighs and get bruised. Avoid the mistake by having your arms slightly out to clear enough room between your thighs and the dumbbells. Alternatively, start by holding a pair of weight plates, which are thinner and easier to keep away from your lower body.

Similar Exercises to the Farmer’s Walk

Dead Hang

Like the farmer’s walk, dead hangs are an endurance-based exercise that develops your grip, upper back, core, and glutes. The objective is to grab a pull-up bar, lift your feet off the floor, and support yourself in the air. You don’t have to retract your shoulders, but you should maintain a neutral position and flex your midsection to keep you from swinging back and forth.

Shrugs (Dumbbell)

Dumbbell shrugs are another fantastic exercise that improves grip strength, develops your upper back, and promotes scapular health. Like the farmer’s walk, you must grab a pair of moderately-heavy dumbbells and bring them to your sides. But, instead of walking, the objective is to raise (shrug) and lower your shoulders repeatedly. Doing so forces your trapezius muscle to activate and develop (3).

Back Extension (Hyperextension)

Back hyperextensions are not the same as a farmer’s walk, but the two activities are fantastic for developing your entire posterior chain: the hamstrings, glutes, and back (4). The objective is to anchor yourself inside a hyperextension machine with your face down. Once in position, lower your torso by bending at the waist and extend your body by engaging your posterior muscles. The movement’s range of motion is excellent, and you can increase the resistance by holding a weight plate as you do reps.

Deadlift (Trap Bar)

Trap bar deadlifts are an excellent variation for people who struggle to get in the correct position for barbell deadlifts. Using a trap bar allows you to remain more upright, leading to slightly better quadriceps activation. The movement is similar to a farmer’s walk because it strengthens a range of major muscle groups in the body, including the legs, glutes, back, midsection, and arms.

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Muscle ups are arguably one of the coolest-looking and most impressive calisthenics exercises. The movement is relatively straightforward, but performing it requires tremendous upper body strength, explosiveness, and control. 

To anyone unfamiliar, the muscle up begins by hanging from a horizontal bar, not much different from the starting position of a pull-up. But, instead of pulling yourself up slowly, you must go up explosively, aiming for your chest to reach the bar. From the position, you must use the momentum you’ve created to continue moving up as you rotate your arms and shoulders, transitioning into a straight bar dip. Your chest, shoulders, and triceps take over the movement, allowing you to complete the repetition through elbow extension.

A notable benefit of muscle ups is that you’re developing several major muscle groups in your body. The muscle up starts by working your back, biceps, and forearms. You then transition into a straight bar dip, which works your shoulders, chest, triceps, and serratus anterior. During that time, your entire core works to keep you stable, allowing you to put all of your force into the bar.

Performing the muscle up on a bar is more accessible than rings because the stability requirements are smaller. Using rings forces your stabilizing muscles to work much harder without allowing the rings to move apart and kill your momentum.

As one of the most technical and challenging movements you could do, we recommend performing muscle ups first in your training, regardless of your athletic level. Doing so is beneficial for maintaining proper technique, staying safe, and taking full advantage of muscle ups.

Level of Exercise: Advanced

How to do a Muscle Up

1. Stand one foot behind a pull-up bar, reach up, jump, and grab it with a double overhand grip (palms facing forward). Have your hands shoulder-width apart. Jumping from the position and grasping the bar will create some natural momentum, causing you to swing back and forth if you don’t do anything else.
2. As you grab the bar, engage your abs, have your shoulder blades back, and keep your hips slightly flexed, legs straight, and feet together. Doing all of this in a couple of seconds as you jump and grab the bar will take some practice.
3. As your body beings to swing back, pull yourself up as powerfully as possible, aiming to bring your body back and around the pull-up bar. The momentum should carry you high enough, so your chest ends up slightly higher and over the bar. Doing so will cause your shoulders to rotate and your forearms to become vertical.
4. Once in position, perform a straight bar dip to extend your elbows.
5. Hold the top position for a moment and exhale.
6. Lower yourself by first bending your elbows and then moving your body down from the bar in a controlled fashion.
7. Once you’ve lowered yourself, swing back and forth to create momentum and begin the next repetition just as your body starts swinging back.

What muscles does the muscle up activate?

The latissimus dorsi (lats) is the primary muscle group involved in muscle ups. Our lats cover a significant portion of the mid and upper back, and the muscle attaches to the humerus (upper arm bone), contributing to numerous arm motions (1). The lats produce a lot of force for us to pull ourselves up and over the bar. Other upper back muscles, including the rhomboids, erector spinae, trapezius, rear deltoids, and infraspinatus, assist the lats for stability and pulling.

Our biceps and brachialis also contribute to the muscle up. Both muscles lie on the front side of our upper arms and produce elbow flexion, which is necessary for moving up during the muscle up (2, 3). Similarly, the brachioradialis, a muscle that covers the top of our forearms, contributes to elbow flexion (4).

The shoulders (deltoids) also play an essential role during the muscle up. Our delts provide stability at the shoulder joint, contribute during the transition from a pull-up to a straight bar dip, and assist during the final portion of the exercise (5). The anterior deltoid head helps the pectoralis major and triceps during the push portion of a muscle up.

Speaking of the pecs and triceps, both muscle groups work during muscle ups. As we perform the pull-up and get our chest over the bar, the shoulders, chest, and triceps work together to extend our arms and complete the repetition. These muscles continue to work as we start lowering ourselves and play a significant role until we transition into the negative portion of the pull-up.

Aside from the above, our entire core musculature engages, allowing us to remain stable and transfer force into the bar.

How to Build up the Strength to Progress into a Strict Muscle Up

The muscle up combines three movement patterns, and learning each is necessary for mastering the advanced movement. Specifically, a muscle up combines pull-ups, straight bar dips, and hanging knee raises. Practicing each will strengthen the muscles involved in a muscle up, making it easier to string everything together into a complete repetition. 

Pull-ups are the first upper body exercise to focus on, and you should work your way to at least ten bodyweight repetitions if you hope to practice muscle ups. The stronger your pull-up is, the higher you’ll be able to pull your body initially, making it easy to rotate your arms and transition into the straight bar dip. 

Straight bar dips are the second movement pattern in a muscle up. Once you’ve pulled yourself up and your chest is over the bar, you’ll need to extend your elbows to complete the repetition. Similar to the pull-up, we recommend working up to at least ten bodyweight repetitions to ensure that all involved muscles are strong enough.

Hanging knee raises are the third exercise with a significant role in the muscle up. Though it might not seem that important, the knee raise develops core strength, making it easier to generate momentum by swinging and accelerating yourself into the top position. 

Once you’ve been doing these three movements and are reasonably comfortable with each, it becomes a matter of putting them together and learning how to practice a muscle up. One good option is to start with negative muscle ups where the objective is to reach the top position by jumping from an elevated surface (e.g., a bench) and lowering yourself slowly. You can also use the jumping muscle up where you jump from an elevated surface to eliminate the pull-up, perform the dip, and lower yourself.

Variations and Modifications of the Muscle Up

1. Jumping Muscle Up

Jumping muscle ups are a useful variation you can perform to learn the standard exercise. The objective is to stand on an elevated object, such as a gym bench or plyo box, so the pull-up bar is at neck level. Grab the bar, brace your body, and jump to bring your chest over the bar. Perform the straight bar dip and lower yourself as you usually would.

2. Negative Muscle Up

Like the jumping muscle up, negatives are valuable for teaching you the proper muscle up technique even if you don’t have the necessary strength. Set yourself up as you would for a jumping muscle up, and jump to the top position. From there, lower yourself for five to ten seconds and repeat.

3. Weighted Strict Muscle Up

The weighted muscle up is an advanced variation of the movement. Attach a weight plate to yourself via a special belt and perform the activity as you usually would.

Mistakes to Avoid

Dropping to the Bottom

One of the most common errors with strict muscle ups is not controlling your body on the way down. Trainees often focus on moving up but drop to the starting position, causing unnecessary stress to their joints and connective tissues. Dropping with no control also makes you lose out on the critical eccentric portion of each repetition, making the exercise less effective. Avoid the error by being mindful of the ‘up’ and ‘down’ portions, ensuring that both last for the same length.

Performing ‘Chicken Wing’ Muscle Ups

The second common error is performing what’s known as the ‘chicken wing’ muscle up, which means rotating one shoulder at a time. People new to the exercise often lack the necessary strength to get their chest over the bar in one fluid motion, so they rotate one arm at a time, causing significant stress to the shoulder joint. Avoid the error and develop your foundational upper body strength for muscle ups through strict pull-ups, straight bar dips, and hanging knee raises.

Similar Exercises to the Muscle Up

Pull Up

As discussed in a previous point, the pull-up is essential for your muscle up because it makes up the first half of each repetition. Improving your pull-up will develop many muscles involved in muscle ups and improve your ability to bring your chest over the bar and transition into the straight bar dip (6).

Pullover (Dumbbell)

Dumbbell pullovers are not similar to muscle ups, but the movement pattern strengthens your lats and shoulders, improving your ability to pull yourself up and transition into a dip. A pullover movement pattern is similar to the one you perform as you move from a pull-up into a dip, and the primary difference is that you’re pulling your body over the bar instead of an external weight.

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The frog jump is a simple plyometric exercise that develops lower body musculature, strength, and power. As its name suggests, the movement is about hopping in place like a frog. But, despite the simplicity, the activity is challenging and takes some knowledge to perform effectively.

A notable benefit of frog jumps is that you don’t need equipment. The objective is to assume a wider stance, descend, and jump vertically, accelerating quickly from the bottom. 

The second benefit of the frog jump is that you recruit more fast-twitch muscle fibers and develop your power. As a result, you become faster, more explosive, and more athletic. Similarly, the frog jump strengthens your lower body, making everyday activities like walking up a flight of stairs more accessible.

We recommend including the movement near the start or middle of your training sessions. Do multiple sets of just a few reps, performing each as explosively as possible.

Level of Exercise: Beginner/Intermediate 

How to do a Frog Jumps

1. Stand tall with your feet slightly wider than your hips and toes pointing slightly out.
2. Engage your abs and extend your arms with hands in front of your hips or slightly lower.
3. Take a breath and descend into a squat, keeping your heels in contact with the floor. 
4. Descend until your hands brush the floor and keep your knees pointing in the same direction as your toes.
5. Immediately push through your heels as powerfully as possible, propelling yourself in the air and exhaling at the top. Keep your arms pointing to the floor.
6. Take another breath as you land, descend into the next repetition, and repeat.

What muscles do frog jumps activate?

The primary muscle group that works during the movement is the quadriceps, which make up the front of our thighs and produce knee extension (straightening of the legs) (1). Our quadriceps engage as we start moving down, controlling the descent, and achieve peak activation as we push through the heels for the vertical jump.

Our glutes and hamstrings also contribute during the frog jump. The two muscles make up the posterior of our thighs and buttocks, and their primary function is to extend our hips (drive them forward) (2, 3). 

Thanks to the slightly wider foot stance, the adductors (inner thigh muscles) assist the quadriceps during the movement (4). Spreading our feet wider puts the adductors at a mechanical advantage, allowing them to engage more effectively and produce force.

Our midsection musculature also contributes during frog jumps, mainly to provide torso stability. The rectus abdominis, transverse abdominis, obliques, and other muscles in the area flex isometrically.

Tips on Proper form when Performing Frog Jumps

An important tip for safe and effective frog jumps is to engage your midsection before each set and maintain it until you finish. Bring your arms in front of your torso, engage your abs, take a breath, and descend into the first repetition.

Another tip is to land on the balls of your feet and then bring your heels to the floor. Landing on flat feet isn’t ideal because it can place unnecessary stress on your joints and connective tissues, leading to aches.

The third tip for the movement is to experiment with your stance and find the one that works best for you. Ideally, you should have your feet slightly wider than your hips, but slightly narrower or wider can also work.

Our next tip for the frog jump is to keep your torso upright and spine in a healthy, neutral position. Doing so ensures that you reach a good squat depth by brushing the floor with your fingertips before exploding into the vertical jump.

Variations and Modifications of the Frog Jumps

1. Frog Static Squat With Calf Raise

Static squats with a calf raise are a variation you perform without jumping. The movement works well for people who experience aches in their lower body from jumping. Descend and push through your heels to start moving up. But, instead of allowing your feet to lift off the floor, complete by raising only your heels and balancing yourself on the balls of your feet.

2. Forward Frog Jumps

The forward frog jump is the same movement as the one we’ve reviewed. But, instead of jumping up and landing in the same spot, you move forward with each repetition. Doing so offers no specific benefits, but it can be a fun way to do the frog jump.

3. Fast Frog Jumps

Fast frog jumps are a variation where you perform numerous quick repetitions. Instead of jumping as high as you can, the objective is to propel yourself enough so your feet lift a couple of inches off the floor and do as many reps as possible.

Mistakes to Avoid

Leaning Forward too Much

A mistake trainees often make is turning the frog jump into a hip hinge. The error occurs because people focus on touching the floor with their hands by any means necessary. As such, trainees with limited mobility in the hips or ankles resort to leaning forward for their hands to get closer to the floor. Doing so isn’t ideal because it shifts the emphasis to your posterior chain (glutes and hamstrings) and limits quadricep involvement. Avoid the error by maintaining a somewhat upright torso and descending by bending your knees.

Not Breathing

Trainees tend to hold their breath while performing frog jumps, which can hold them back on longer sets. Not breathing prevents your muscles from getting the oxygen they need to keep working, and limits set duration. Fix the mistake by taking a breath as you descend into a squat and exhale as you jump in the air.

Landing on Mid-Foot

The third common error with frog jumps is landing on mid-foot, which places unnecessary stress on your ankles, knees, and hips. Avoid the mistake by landing as lightly as you can by touching the floor with the balls of your feet first and then having the rest of your feet get in contact as you descend into the next squat.

Similar Exercises to the Frog Jumps

Jump Squat

The jump squat is similar to frog jumps because you must descend into a squat and press through your heels to propel yourself. Both activities offer similar benefits and work in identical ways. The primary difference is that your hands are in front of your chest during jump squats, and you move your arms back as you jump in the air. In contrast, frog jumps are about keeping your arms in front of you and stationary as you move up and down.

Goblet Squat

Goblet squats are not a plyometric exercise, but they are similar to the frog jump. Both exercises train the same muscles in the lower body, developing your strength, power, and musculature (5). The primary difference is that goblet squats include an external weight (dumbbell or kettlebell), and you perform repetitions more slowly.

Box Jump

Like jump squats and frog jumps, box jumps are a fantastic plyometric movement that develops power and burns calories. The objective is to stand facing a sturdy object, such as a plyometric box or flat gym bench. Descend to generate some force and jump vertically to land on the box or bench before returning to the floor. Box jumps are beneficial because you always must jump to a specific height, ensuring consistency from rep to rep.

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The Turkish get up is a functional and challenging exercise that builds core strength and whole-body stability. More importantly,  Turkish get ups are an activity that develops a solid movement foundation and strengthens your core for many other activities. 

A notable advantage of Turkish get ups is that the exercise will keep you honest and stop you from training your ego. Any core weakness, lack of mobility, or other limitation will quickly translate to an inability to perform the get up, forcing you to go back to the drawing board and figure out what’s wrong.

But, despite the difficulty, learning the kettlebell Turkish get up will make you functional, athletic, and less likely to get injured. As a result, your sports and gym performance will improve, and you will be able to tackle everyday tasks with ease.

We recommend practicing the Turkish get up early in your kettlebell training. Start with a light load to get used to the movement pattern and increase the resistance as you develop strength and stability.

Level of the exercise: Advanced

How to do a Kettlebell Turkish Get Up

1. Lie on the floor with your right knee bent and your right foot flat on the ground. Have your left leg straight for the starting position.
2. Hold a kettlebell in your right hand and keep your wrist, elbow, and shoulder in vertical alignment. 
3. Move your left arm to the side with the hand flat on the floor for balance.
4. Engage your abs, take a breath, and raise your torso off the floor, making sure to keep your right arm straight and the kettlebell over your shoulder joint. Push yourself with your left arm until your torso is vertical and you’re in a seated position.
5. With the kettlebell still over your right shoulder and left hand supporting you, bend your left leg and place the knee on the floor, raising yourself.
6. Keep your back straight as you raise your torso higher and remove your left hand from the floor.
7. Square your hips to create a solid lunge position, take another breath, and lift your left knee, stepping on the left foot. As you do that, get up to the standing position by extending your knees and hips. Keep the kettlebell over your shoulder, and don’t bend your elbow.
8. Reverse the motion by lunging back, lifting your left foot off the floor, landing on your left knee, and rotating the left leg behind your body.
9. From there, place your left hand on the floor, extend your left leg in front of you, and get into the seated position without extending the right knee. Maintain the kettlebell over your right shoulder.
10. Bend your left arm to lower your torso further and lie on your back carefully and into the starting position without bending your right arm.

What muscles do kettlebell Turkish get ups activate?

Unlike many full-body exercises, Turkish get ups aren’t as dynamic, but they force a range of major muscles to flex isometrically and keep us in position. The shoulders, triceps, chest, serratus anterior, and upper back are some muscles that work during  Turkish get ups. Their primary functions are to flex isometrically, maintain torso rigidity and help us support the weight in position. For example, your tricep and shoulder work hard to keep you stable as you support yourself on your left hand.

 Our entire core also plays a significant role in the Turkish get up. The rectus abdominis, transverse abdominis, obliques, erector spinae, glutes, and pelvic floor muscles flex isometrically to provide torso rigidity. Our abs, obliques, and glutes also have an active role as they help us stand up from a lying position.

The quadriceps, hamstrings, adductors, and calves have a similar function to the upper body. These muscles provide stability and allow us to assume the correct position to stand up from the half-kneeling pose.

Progression into the Kettlebell Turkish Get Up

As mentioned in the introduction, kettlebell Turkish get ups are an advanced exercise. Because of that, we recommend you take the time to develop a base of core strength and stability before learning the get up. Fantastic movements you should do include the bench press, dips, shoulder press, barbell row, pull-up, plank, glute-ham raise, hip thrust, and squat.

Once you feel confident that you have a solid base for Turkish get ups, begin practicing the movement pattern without any weight. Follow the steps outlined above but don’t hold a kettlebell. Doing so will familiarize you with the movement without making the get up impossible or overwhelming. 

You can then transition to half get ups. The objective is to start from the floor and go up until your torso is vertical and you’re supporting yourself on your left arm. From there, lower yourself back to the floor and repeat. Doing so is a great way to practice the first part of the Turkish get up and further develop your upper body strength.

You can later start practicing the second half of the Turkish get up, doing reps slowly, and holding a light kettlebell.

Variations and Modifications of the Kettlebell Turkish Get Up

1. Half Turkish Get Ups

As briefly mentioned in the previous point, the half Turkish get up is a beginner-friendly variation you can use as part of your progression. Instead of going all the way up, you elevate yourself until your torso is vertical before returning to the floor.

2. Overhead Squat Turkish Get Ups

The variation is similar to the classic get up, aside from a few tweaks in the technique that allow you to finish the execution with an overhead squat. You then have to descend by squatting down before moving to one knee.

3. ‘Hands-Free’ Turkish Get Ups

The hands-free Turkish get up is a fun and incredibly challenging variation for the more advanced trainee. You have to begin from the floor but avoid supporting yourself with your left arm. Doing so forces your core muscles to work extra hard and produce more force.

Mistakes to Avoid

Forgetting An Important Principle

One of the most common mistakes is a general principle people get wrong. The principle suggests that you should never move to the next stage of the movement before you have a solid foundation. For example, never raise your leg and support yourself on the left knee before your free hand is flat on the floor with the elbow extended. 

Losing Whole-Body Tightness

Another common mistake with the Turkish get up is failing to maintain whole-body rigidity from start to finish. Often, trainees focus too much on individual steps that they forget to keep their entire body tense. Doing so makes the get up more challenging and can prevent you from completing the sequence.

Arching Your Lower Back

Excessive lower back arching during a Turkish get up is another of the common mistakes. Many trainees make the mistake unknowingly but doing so places unnecessary stress on the spine. Instead, you should engage your abs before each repetition. Doing so will put your spine in a neutral position, making it easier to stay rigid during the execution.

Similar Exercises to the Kettlebell Turkish Get Up

Standing Military Press (Barbell)

The standing military press differs from the Turkish get up, but the exercise strengthens your core, upper back, shoulders, chest, and triceps (1). These muscles play an essential role in keeping you stable and supporting the dumbbell during a get up. 

Lunge (Dumbbell)

Like the military press, lunges are a fantastic exercise that strengthens a range of muscles you’re using during a Turkish get up. Lunges develop your quadriceps, adductors, hamstrings, glutes, and midsection (2).

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The kettlebell thruster is one of the best full-body kettlebell exercises that burns a ton of calories and develops your athleticism, making everyday tasks more accessible.

 A notable benefit of the exercise is that it develops multiple muscles in the lower body: the quadriceps, hamstrings, and glutes. The dumbbell thruster also involves the shoulders, triceps, upper chest, back, and midsection, making for an effective full-body workout. Plus, you can burn many calories and train your cardiovascular system, improving your endurance and recoverability.

We recommend including the single-arm kettlebell thruster (and most other kettlebell exercises) near the middle of a workout. For example, you can do two or three compound exercises and move to the kettlebell thruster. Perform multiple sets of at least 8 to 10 reps per arm.

Level of the kettlebell exercise: Intermediate

How to do a Single-Arm Kettlebell Thruster

1. Grab a kettlebell, stand tall, and lift the weight to shoulder level. Keep your elbow bent and the kettlebell on the outer side, resting against your forearm and bicep (rack position).
2. Have your feet at a hip-width distance with your toes pointing slightly out.
3. Keep your free arm to the side and slightly out for balance.
4. Bring your shoulders back, engage your abs, take a breath, and squat.
5. Descend until your thighs are parallel to the floor and move up, pushing through your heels.
6. As you reach the top of the squat, continue the movement by pressing the kettlebell over your head, extending your elbow fully. Exhale near the top.
7. Lower the kettlebell to the side of your shoulder and into the starting position as you take another breath and descend for the next  repetition.
8. Once finished on one side, grab the kettlebell with your other hand and perform the same number of reps.

What muscles does the kettlebell thruster activate?

One of the primary muscle groups that work during a single-arm thruster is the quadriceps, which cover the front side of our thighs and produce knee extension (1). Our quadriceps control us as we descend into the squatting part and contract to extend our knees off the bottom position.

The hamstrings and glutes also play a role in the squat portion of the thruster since their primary job is to provide stability and extend our hips as we move up (2, 3).

Our deltoids are the second major muscle group active in a kettlebell thruster. These muscles activate and allow us to press the weight overhead (4). The triceps assist the deltoids because their primary function is elbow extension (5). Similarly, the upper chest (clavicular head) contributes by supporting our shoulders and triceps.

The back and midsection musculature provide torso support and help us remain stable as we descend and press the kettlebell overhead.

Tips on Proper Form when Performing the Kettlebell Thruster

While relatively straightforward, the kettlebell thruster can be challenging, and there is a small risk of injury if you’re not careful. Pick a lighter weight to learn the movement and always listen to your body for signs of pain or discomfort.

A vital tip to keep in mind for kettlebell thrusters is to transition from a squat to an overhead press in one fluid motion. Press the kettlebell up just as you have your knees fully extended. Then, descend just as you lower the kettlebell to the side of your shoulder and into the starting position. 

Another tip to keep in mind for the kettlebell exercise is to squat until your thighs are at least parallel to the floor. Doing so is vital for proper quadriceps activation and growth. You should also press through your heels from the bottom position and avoid shifting your weight to your toes. 

 The third tip to keep in mind for the movement is maintaining whole-body tightness as you press the weight overhead. Squeeze your glutes and engage your abs as you finish the squat and transition into the press. Your body should be straight, and the kettlebell should be over the center of gravity.

Variations and Modifications of the Kettlebell Thruster

1. Double Kettlebell Thruster

The double kettlebell thruster is a more advanced version of the exercise that trains both sides of your upper body together. Instead of using a single weight, you have to hold a pair of kettlebells, squat, and extend your arms simultaneously.

2. Two-Arm Goblet Kettlebell Thruster

Similar to the double kettlebell thruster, the two-arm goblet variation trains both sides of your upper body together. But, instead of using two kettlebells, you’re holding one with both hands. 

3. Single Kettlebell Clean to Thruster

The single kettlebell clean to thruster is a slightly more complex and advanced version of the classic exercise. With it, the objective is to squat, press the kettlebell, bring it down to your hip level, perform a swing, clean the weight back to shoulder level, and proceed with another squat and press.

Mistakes to Avoid

Using Heavy Kettlebells

A relatively common mistake with kettlebells is using too much weight. Most trainees pick a load they can squat without paying attention if they can press the kettlebell overhead. Avoid the error by selecting a kettlebell that feels light enough to squat but heavy enough to pose a challenge as you press overhead.

Not Squatting Low Enough

Another mistake with kettlebell thrusters is not squatting low enough. Doing so might allow you to do extra reps, but it will make each repetition less effective for your lower body. Fix the mistake by squatting until your thighs are parallel to the floor. 

Pressing Kettlebells Outside Your Center of Gravity

The third error with kettlebell thrusters is pressing the weight slightly forward as it goes above your head. Most beginners would never notice making the mistake but doing so makes the exercise increasingly difficult. Pushing the weight in front of your center of gravity makes it more challenging to keep your balance. Avoid the error by pressing straight up having the kettlebell above your head.

Similar Exercises to the Kettlebell Thruster

Goblet Squat

Goblet squats are an effective accessory exercise for the quadriceps (6). The objective is to hold a dumbbell in front of your chest as you squat, and doing so forces you to maintain a more upright torso and train your upper back. The goblet squat isn’t the same as a kettlebell thruster, but it resembles the squats portion of the exercise.

Push Press

Push presses are a full-body exercise that strengthens a range of muscle groups, including your midsection, back, chest, shoulders, and triceps. The objective is to dip slightly by bending your knees and thrust the weight above your head. Push presses resemble the final part of a single kettlebell thruster because you have to generate momentum to transition into an overhead press.

Plate Front Raise

Plate front raises are different from kettlebell thruster, but performing them can improve your performance. The plate front raise is an excellent isolation exercise you can do to strengthen your shoulders, which would enhance your overhead pressing strength.

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