This teaches the large muscles of the hips and back to generate bar acceleration without help from the arms.

• From high chest position, jump, fully extending hips, knees and ankles
• Keep wrists flexed, elbows rotated outward and focus straight ahead
• Forcefully shrug shoulders, keeping chest up

Coaching Point: Elevate the bar as high as possible without bending your elbows, and keep the bar close to your body throughout the movement.