Step 1: Initial Start Position
- stand straight up straight with your chest out and barbell in your hands. You want your hands at or a little wider than shoulder width.
- Stick your chest out while pulling your shoulders back
- With the barbell snug against your hips push them back
- Allow the barbell to move down to the middle of your thigh, all while keeping the barbell against your body
- Shoulders over the bar and weight shifted into your heels
Step 2: Power Shrug
- Get into start position
- Drive your feet into the ground as if you were to do a vertical jump
- Once you have jumped then simultaneously shrug the barbell all while keeping the barbell close to your body.
Step 3: Recieving Position
- Again begin in the start position
- From here you will perform an upright row while keeping your elbows high
- As the bar approaches the height of your chin you will drop under the bar and drive it upwards toward the ceiling
- Lock arms with the weight above your head and the bar slightly positioned behind the head in line with those hips
- Core tight
- Weight firmly planted in the ground
Step 4: Bring It Home
- Take steps 1-3 and put it all together
- OH I guess I should tell you to stand up also just in case you forget to do so