FULL BODY (Advanced/Coaching Required)
This exercise is used for developing a feeling for balance, flexibility, and precision in the Drop. Put an empty bar onto a pair of support racks and load the required resistance. Take a wide grip. (To establish the correct gripping distance, see Snatch.) Position your body under the barbell with the bar balanced and resting on the trapezius muscles behind your head. Step away from the support racks and place your feet 6 to 8 inches apart. Point your toes slightly out. Holding your head erect, draw a 3/4 breath and tighten your spinal muscles. Take a minimal dip downward of no more then a few inches and immediatly explode back upward. As soon as the bar leaves your shoulders, jump your feet out to the sides and descend into a full squat as quickly as possible. With the bar moving up and your body moving down, your arms should re-lock overhead on or before you reach the bottom. Secure your balance with the bar centered in line with your ears. Use your legs to stand keeping your arms locked and the barbell overhead. Once you are standing you can lower the bar carefully to your shoulders for a second repetition if desired.