FULL BODY (Intermeadiate/Advanced/Coaching Required)
This exercise is utilized for the development of speed-strength qualities and for warming up. Stand over the barbell. Position your feet underneath at shoulder width. The bar should cross over the metatarsal toe joints, just in front of your ankles. Point your toes slightly outward. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a wide grip. (To establish the gripping distance, see Snatch.) Lock your elbows and position your body so that your arms are vertical to the bar with wrists flexed. Keeping your back muscles tight, take a 3/4 breath. Using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. At the same time, bring your hips in and start to pull the barbell up with your back. This action will bring the bar into contact with your legs at top-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your calves and trapezius muscles simutaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise while you drop under it. Bend your elbows, pulling the bar up with your arms as you jump your feet out to the sides. Descend into a half squat as quickly as possible. With the bar moving up and your body moving down, your arms should re-lock overhead on or before your thighs reach parallel to the floor. Secure your balance with the bar centered in line with your ears. Use your leg muscles to stand upright from the half squat, keeping your arms locked overhead.