1. Bend knees slightly and hips so barbell touches mid-thigh
2. Keep shoulders over the bar with the back straight
3. Jump upwards and shrug the shoulders towards the ears
4. The barbell moves upward, close to the chest, with the elbows slightly bend
5. Once the bar surpasses shoulders, arms extend and wrists flip over so that palms face up while the body drops underneath the bar before extending into erect position with arms over the head in a wide grip

Pre-Requisite Exercises

• Overhead Squat  

Targeted Muscles

• Quadriceps
• Hamstring
• Gluteals
• Calves
• Traps
• Deltoids  

Stance & Grip

• Neutral stance, feet are parallel and shoulder-width apart
• Arms are outside the legs, grabbing the bar as wide as possible, palms facing down

RECOMMENDED LINKS

• http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health
• http://www.conditioning-coach.com  - Tennis & Conditioning Coach