Position bar on top of chest, elbows high facing forward. Retract head back slightly. Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Push head through arms so that weight is over shoulders. Return to chest and repeat.

Bend knees slightly 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 slightly bend. 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.

Barbell lying on chest with elbows horizontal to floor facing forward. With the bar on chest lean butt back a little. Now, explosively extend your hips forward, pushing the barbell upwards and dropping your body underneath it, catching the bar in a lunge position - the front shin vertical to the floor with the front foot flat on the floor, the rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight. Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward.

Knees are slightly bend (soft knees), hips are flexed to about 90˚, lean back keeping the weight on the heels, head looks up, chest out, shoulder blades pushed back, and barbell is located as close to chins as possible. Exercise is completed in two pulling phases; first phase is slow, second phase explosive. First phase slowly elevates the bar by extending the hips until bar reaches the knees. Now, second phase, jump upward extending the body and shrug shoulders to pull the barbell upward close to the chest with the elbows laterally raised shoulder-height - barbell catapults upward all the way to chest. Quickly drop the body underneath the bar and catch bar on your chest with the elbows horizontal to the floor (90˚), facing forward. Next, stand up in an erect position with barbell lying on your chest, elbows still facing forward. With the bar on chest lean butt back a little. Now, explosively extend your hips forward, pushing the barbell upwards and dropping your body underneath it and stand up in an erect position with your arms extended holding barbell over your head.

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 while keeping the arms straight at all times. Barbell catapults upward all the way to chest.