Step 1: Initial Position
- Stand up holding barbell with wider-than-shoulder-width grip
- Stick chest out and pull shoulders back; maintain this position throughout movement
- Push hips back, keeping bar against body
- Slide bar down body until it reaches middle of thighs; shift weight onto heels and position shoulders just in front of bar
- This is the starting position
Step 2: Jump and Shrug
- Assume starting position
- Jump off ground and shrug shoulders; keep arms straight and bar close to body
- Repeat four or five times, resetting after each attempt
- Perform the same jump and shrug without feet leaving ground
- Repeat four or five times, resetting after each attempt
Step 3: Receiving Position
- Assume starting position
- Perform upright row; keep elbows high
- When bar reaches shoulder height, drop under bar in quarter squat and catch bar overhead with locked elbows; bar should be just behind head in line with hips
Step 4: Put It Together
- Assume starting position
- Jump and shrug without leaving the ground to propel bar upward; keep bar close to body
- Relax arms as bar moves upward
- When bar reaches shoulder height, drop into quarter-squat stance and receive bar overhead with locked elbows
- Stand up and repeat for desired reps
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