Muscles: Legs, Back
Lock the sledge so that the bar is at mid-shin level.
Form a hip-width stance stand behind the bar in squatting position. Grasp bar with a wide alternating grip. The back is slightly arched throughout the whole exercise. The head forms an extension of the spine. Look 45° to the ground. Keep the back straight with full tension at all times.
When straightening up, always have the arms extended. The power comes from the legs and the lower back muscles. In end position, the shoulders are pulled back, but not raised.
The movement sequence is somewhat complex. It is best to learn the sequence first with little weight. It can help to film yourself doing it. If in doubt, consult a personal trainer with the video.