Start with the barbell on the floor in an overhand grip with a bend at the knees, chest lifted and back and arms straight. Begin pulling the bar up with straight arms by extending your knees and driving through the heels. Once the bar reaches hip-height, give a little hop and extend your hips, knees, and ankles. Now begin to shrug your shoulders and raise your elbows up past the height of the bar. Quickly lower yourself down underneath the bar in a small squat position as you "catch" it near your collar bone and relax your shoulders. Extend your legs as you press the barbell over head. Gently release the barbell to the floor in a reverse motion and then repeat.
Encontre um Programa
