You can use this lift to burn fat at the end of a workout, increase athletic ability, or gain incredible definition in your, back shoulders, and arms.
Hold a barbell with a slightly wider than shoulder-width overhand grip -- your thumbs wrap under the bar and your fingers go over the bar. If you're new to this exercise, use just the barbell bar or a lightweight barbell. Once you develop correct form, slowly increase the weight.
Extend your arms, rest the barbell on the middle of your thighs and spread your feet at least hip-width apart, making sure your toes point forward and your knees are slightly bent.
Tighten your abdominal muscles, face forward, straighten your back and slightly push your hips back, bringing your shoulders over the barbell. This is your starting position.
Dip your body slightly down, push off on your feet and jump straight up while fully extending your knees and hips.
Shrug your shoulders, bend your elbows out to the sides and pull the barbell up toward your upper chest in an explosive motion. Keep the bar close to your body as you pull it up.
Rotate your elbows forward, turn your hands so your palms face up, rest the bar on your shoulders and squat about 45 degrees.
Push through your heels, extend your knees and hips, and squeeze your buttocks as you come to an upright stance. Ensure that you perform steps 4 through 7 with a smooth, flowing motion.
Pause one second, bend your knees and slowly return the barbell to the starting position. Immediately begin your next repetition.
Don't attempt if you have a history of back and knee problems.
Missed lifts are a part of training, but they are not a consistent part of training. You'll learn far more by completing lifts than by missing lifts.
