-Use a shoulder width grip, with your arms fully extended.
-Your feet under hips and weight on heels.
-Hold your shoulder blades together and maintain an arch in your back while bringing the bar from the ground to your knees in an explosive movement.
-Maintain a slight bend in your knees and ankles with your shoulders positioned directly over the bar.
-Explosively extend your hips, back and ankles, performing a jumping motion.
-Explosively transfer the weight from your heels to the balls of your feet and shrug your shoulders vertically.
-As the weight moves upward, simultaneously drop your body underneath the bar catching the weight across your shoulders and in a 1/2 squat position. -Finish the lift by standing upright under control.
