Starting Position: Place feet about hip width, gripping a barbell slightly outside the thighs with the bar at mid-thigh. Slightly bend forwrd at the hip to get the chest and shoulders over the bar. Grip the bar firmly and place some tension in your shoulders.
Procedure: In one motion as if jumping, quickly extend your ankles, knees, and hips while simultaneously driving the elbows up and outward, pulling the bar to mid-torso. Once bar is at mid-torso, shoot the elbows forward to catch the bar across the shoulders and upper chest in a quarter squat position. Lower the bar to the start position. Repeat for the prescribed repetitions.
Coaching Keys: Jump vertically, keeping the bar close to the body. Pulling the weight upward, you should feel the bar float vertically. During the catch, keep elbows up and chest tall.
Feel it: Workin your entire body.
