Begin with your feet hip-width apart. Grasp the bar firmly with your hands just outside shoulder-width. Stepping away from the rack, move your elbows directly under the barbell, resting the bar on your shoulders. Make sure your core is engaged and your eyes are focused straight ahead. Keeping your torso upright and your core engaged, bend your knees slightly and explosively straighten your legs, driving though your heels to press the barbell up and overhead. Just before you extend your arms, dip through your knees and pause for a moment with your arms extended and knees slightly bent. Return to standing with your arms fully extended and the barbell directly over the center of your body. Briefly pause before lowering the bar back to your shoulders to the start position and repeat.
Znajdź program
