Benefits

• Develops total body explosiveness

• Improves speed, strength, vertical and coordination

Description

• Start with bar touching shins

• Grip bar just outside athletic stance

• Get into deadlift position wi h back locked, shoulders up and abs and chest flexed

• Begin initial pull by extending hips and knees

• Move into second pull when bar is just above knees

• Explode by forcefully shrugging and fully extending hips, knees and ankles

• Pull bar up keeping it close to chest

• Drop under bar and catch along front of shoulders in athletic stance with knees bent

Helpful Hints

• Practice basic movements with a broomstick

• If you use a wrap or anything similar, you have to be able to rotate your wrists under the bar; when the wraps are too tight, your ability to catch the bar is affected

Common Errors

• Traveling or jumping forward during the lift

• Raising hips too early

• Not fully extending your hips, knees and ankles

• Bending your elbows during shrug

• Moving bar in circular fashion

• Not driving your elbows forward during catch

• Not dropping under the barPotential Risks

• Injuring your back, knees and shoulders

Key Coaching Points

• Bring the bar up in a linear movement rather than a circular one

• Make sure you have a powerful shrug of the shoulder girdle while maintaining straight arms

• Don’t bend your elbows until you’ve got the bar up in a high pull position

• Make sure to get on the balls of your feet

• When you drop under the bar to catch it, keep your elbows forward and bend your knees to cushion your legs

• When catching the bar, you should almost be at a quarter squat

• Drop your back knee to just above the ground