Instructions
Preparation
- Clean barbell from floor and position
on shoulders or dismount barbell from rack. Grasp barbell to
sides with very wide overhand grip. Position toes outward with
wide stance.
Execution
- Quickly dip body by bending knees, hips and ankles slightly.
Explosively drive upward with legs, driving barbell up off shoulders
then immediately drop body downward into full squat position
while vigorously extending arms overhead.
Return
- Maintain barbell overhead with arms extended while extending
knees and hips until legs are straight. Bend knees slightly and
drop barbell to back of shoulders. Straighten legs and repeat
execution.
Comments
- To achieve quick descent, feet should actually leave floor
momentarily. Only during return, or squatting upward are feet
flat on floor; equal distribution of weight through forefoot
and heel. See Squat Analysis.
Master Overhead Squat and Press Under before practicing this
exercise. Also see movement in Slow
Motion.
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
Static
- Spine (Thoracic, Lumbar)
- Shoulder
- Scapula & Clavicle
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