1. 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.
  2. Bend your knees, but don’t pull the pelvis back. Downward movement is performed slowly, and push up is powerfull and jarring.
  3. 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.
  4. Now, place your feet in the accepting position. Knees are bent symmetrically, feet are on a larger distance from each other.
  5. Lock the barbell overhead with your arms.
  6. Return to the starting position.