Body Position:
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
Pre-Requisite Exercises
Deadlift
Jump Shrug
Upright Row
Front Squat
Military Press
Targeted Muscles
Quadriceps
Hamstring
Gluteals
Calves
Deltoids
Trapezius
Stance & Grip
Neutral stance, feet are parallel and shoulder-width apart
Arms are outside the legs, grabbing the bar, palms facing down
RECOMMENDED LINKS
http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health
http://www.conditioning-coach.com - Tennis & Conditioning Coach