The most difficult to master, this transition requires you to get the bar from the Hang Position at knee level to the High Chest Position, while maintaining bent knees.

• From High Chest Position, push hips slightly back and lower bar to knee level
• Keep back flat or slightly arched with slight flex in knees
• Pull chest back into High Chest Position while maintaining flex in knees
• From High Chest Position, complete high chest jump and shrug

Coaching Point: Keep your knees flexed throughout the transition. If you straighten your knees, you’ll lose the ability to jump or extend.