Purpose: Develop hamstrings, lower back and position for Hang Clean.


  Starting Position:

  1. Stand holding a barbell with a shoulder width grip. Position your feet under your hips.

  2. Keep a slight bend in your knees with your chest inflated, buttocks out, and your

            back arched.



  1. Keep the weight as close to your body as possible.

  2. Slowly descend by pushing your hips back. The bar should travel to 4-6 inches below your knees (depending upon your flexibility).

  3. Ascend by following the same path back to the starting position.


  Key Points:

  1. Maintain a slight arch in your back throughout the entire exercise.

  2. The movement should occur in your hips only. Your knees should maintain the same position throughout the exercise.

  3. You should feel a stretch in your lower back and hamstrings

    Athlete: Marianne Hutchens, JMU Track & Field Coach