09/06/2015

Feet between hip and shoulder width (jumping stance)

– Weight on heels

– Back arched (good lumbar curve)

– Shoulders slightly in front of the bar

– Bar at the knee

– Arms locked out

– Hands out wide

Execution

– Accelerate through the heels to full hip and leg extension

– Extend legs while hips and shoulders move simultaneously

– Utilize bar against the hip ‘pop’ to accelerate bar up

– Shrug with straight arms

– Once hips, legs and shoulders are fully extended, utilize slight arm pull

– Retreat under bar and land in a quarter overhead squat

– Stand to full extension then return to setup