Starting Position: Stand where you feel you can jump the highest, and position your hands outside shoulder-width so that the bar is against the crease of the hip. Hinge to get the chest and shoulders over the bar and engage shoulders.
Procedure: In one motion, quickly extend your ankles, knees, and hips while simultaneously driving the elbows up and outward, pulling the bar to mid-torso. Drop under the bar by pulling yourself down as you transition the barbell overhead, catching it with extended arms in a quarter squat. Stand, then 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, pull the shoulder blades down and together.
Feel it: Workin your entire body.
