Iron Streak- Main muscle
- Full body
- Also works
- Quadriceps, Glutes, Hamstrings, Traps, Upper Back, Forearms
- Equipment
- Barbell & plates
How to do it
- Hold the bar at mid-thigh (hang) or on the floor, back flat, arms straight.
- Jump explosively — hips, knees, and ankles — and shrug the bar up close to your body.
- Pull yourself under it, whipping your elbows forward to catch the bar on your shoulders in a quarter squat.
Common mistakes
- Pulling with your arms early.
- Letting the bar swing away from your body.
Know what to lift next
Iron Streak puts lifts like the Hang Clean / Power Clean into a weekly plan built around your goal, schedule and equipment. Every set shows the weight and reps to aim for, and your streak keeps score.