Barbell Standing Overhead Press
- Come close to the barbell (it should almost touch your shins), feet are shoulder-width apart. Keeping your back straight and bending your knees, bend to the barbell and grasp the bar. The grip should be a bit wider than shoulder width and your arms fully extended. Keep your shoulders at barbell level or slightly in front of it. This is your starting position.
- Start the movement, extending your knees, pulling the pelvis forward and simultaneously raising the shoulders. At the same time, your back should be straight and maintain the incline angle. Keep the barbell close to the torso during this movement.
- Once the barbell drives through the knees, extend your legs and back in a quick and powerful manner as you jump. At the same time, using the inertia force, pull the barbell with your hands and shoulders as high as possible. The barbell should move close to the torso.
- At the maximum lift point, the barbell should lie on upper chest and anterior delts. For this purpose, squat a bit under the barbell as you move, expanding the elbows forward and palms up. Keep your back straight, do not lean it back.
- Stand up straight, fully straightening the legs.
- Exhaling, press the barbell overhead and lower it to the starting position.