- Place a barbell on the deltoid muscles so that it slightly touches your neck. The feet should be directly under your hips. This is your starting position.
- Bend your knees, but don’t pull the pelvis back. Downward movement is performed slowly, and push up is powerfull and jarring.
- Push up by your legs to ensure enough speed and power for barbell lift. Remember to pull your head back so that a bar moves freely.
- Now, place your feet in the accepting position. Knees are bent symmetrically, feet are on a larger distance from each other.
- Lock the barbell overhead with your arms.
- Return to the starting position.