Stand with barbell using overhand grip, slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh, shoulders over bar with back arched. Arms are straight with elbows pointed along bar.
Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides. Pull bar upward to mid-chest height, keeping bar close to body.
Lower bar and bend knees and hips slightly to absorb inpact of arms straightening and barbell falling to upper thighs. Immediately straightening knees and hips.
Pull bar up in straight path, keeping bar close to body. Optional: Knees and hips can bend slightly as bar reaches upper chest.
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)