Stand upright, place the barbell on your shoulder/neck or hold it in front of your chest and hold it with your hands more than shoulder-width apart. Lunge forwards, bend your front (and back) leg to a right angle (back knee practically on the floor), simultaneously straighten your arms and push the barbell upwards. Then bring the back leg forwards to perform another lunge (forwards movement). With each lunge, the weight is pushed upwards once (in the low lunge position, the arms are extended; in the upright single-leg position, the barbell is in the starting position).
Attention:
Always keep your front knee behind the tip of your foot and centred over your foot. Distribute your weight over the entire front foot. Keep an upright posture (no hollow back, tense torso), push your front knee outwards (do not tilt inwards).
Lighten:
Less weight/load; lower your upper body less (greater angle in the knees).
Harden:
More weight/greater load.
Variant I:
Attach a weight disc to both ends of the barbell with an elastic band. Due to the instability created by the swinging weight, the variation of the exercise also promotes sensorimotor skills and the exercise is significantly more challenging.
Variant II:
Push off the front leg to return to the standing position (no movement).
