Starting Position: Stand where you can jump the highest, gripping a weight in each hand with palms facing the knees. Hinge to get the chest and shoulders over the weight and engage the shoulders.
Procedure: In one motion, quickly extend your ankles, knees, and hips while simultaneously driving the elbow up and outward, pulling the weight to mid-torso. At mid-torso, rotate the arms and palms toward the chest to catch the weights in front of the shoulders, with the knees slightly bent. Jump vertically while pushing the weights overhead. Lower the weights to the start position and repeat for the prescribed repetitions.
Coaching Keys: Jump vertically, keeping the weight close to the body. Pulling the weight upward, you should feel the weight float vertically. During the catch, keep elbows tight to the body and chest tall.
Feel it: Workin your entire body.
