Starting Position: Place feet about hip width, gripping a barbell outside shoulder-width so that the bar is against the crease of the hip. Slightly bend forwrd at the hip to get the chest and shoulders over the bar and engage 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. Drop under the bar by pulling yourself down as you transition the barbell overhead by punching the hands upward, catching it with elbows locked 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: Working your entire body.
