Setup

 

• Keep feet under your hips with weight in the heels

• Barbell should be against the shin just as you would in a deadlift

• Grip should be just outside shoulder width and overhand (thumbs can create "hook grip" by wrapping fingers over thumbs)

• Head up, hips higher than knees but lower than shoulders

 

Execution

 

• Deadlift the bar from the floor to mid thigh; keep shoulders in front of the bar

• Explosively jump using hips to drive the bar up, keeping the bar as close to the body as possible

• As the bar "floats", drop beneath the bar catching the weight on your shoulders in a "rack" position

• Initiate the press by dropping a few inches WITHOUT bending forward

• Explode upwards through your heels extending through the hips

• Drop under the bar and catch it with your arms locked out overhead

• Stand the weight up

• Lock out your arms brining your head through forming a straight line from bar to heels

 

Tips

 

• This move requires great wrist and elbow flexibility - it will come with practice

• Avoid exploding your hips forward which will create an arc with the bar - ensure it stays as close to you as possible to minimize forward motion which will be difficult to control