- Stand over barbell with balls of feet positioned under bar
slightly wider apart than hip width. Squat down and grip bar
with over hand grip slightly wider than shoulder width. Position
shoulders over bar with back arched tightly. Arms are straight
with elbows pointed along bar.
- Pull bar up off floor by extending hips and knees. As bar
reaches knees vigorously raise shoulders while keeping barbell
close to thighs, jump upward extending body. Flex elbows out
to sides, pulling bar up to neck height.
- Bend knees slightly and lower barbell to mid-thigh position.
Slowly lower bar with taut lower back and trunk close to vertical.
The advanced athlete may unload (drop) bar from completed
position. This technique may be practiced to reduce stress or
fatigue involved in lowering bar as prescribed. Use rubber weightlifting
plates on weightlifting platform if this unloading method is
used (unless floor demolition is desired).
- Pull bar up in straight path keeping bar close to body. Also
see movement in Slow
- Scapula & Clavicle