From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize. Keep back straight by keeping the head up, pushing chest out and shoulder blades back. From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways. Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended. Push head through the arms. Repeat to the other side.

We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability. Video below shows regular pull up. For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again.

Bend knees and hips so barbell touches mid-thigh. Keep shoulders over the bar with the back straight. Jump upwards and shrug the shoulders towards the ears. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest. This phase is explosive. In standing position with barbell lying on the chest and lower elbows close to the body, push bar upwards and extend arms over the head. This phase is slower. Slowly return to starting position and repeat.

Individual lies on the ground face up so that upper-body is lying flat on the ground, the knees are flexed, the feet are parallel and as close to the buttocks as possible and arms are extended straight behind the head. In a forceful motion individual rolls the upper-body towards the knees and tries to stand up into erect position by pushing through the heels. To increase the degree of difficulty, individual performs the exercise while holding a medicine ball.

From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep the weight on the heels and push forcefully vertical through the heels by extending knees and hips rapidly. This will create momentum and accelerate the weight upwards. While the weight is moving upwards, vigorously press the weight over your head by extending the elbows so that the body is in erect position with the arms fully extended over the head.