- Upper back
- Place bar against shins.
- Grab bar with overhand grip, shoulder width.
- Back straight, chest out.
- Lift bar off the ground until bar is just above your knees.
- Brace core.
- Forcefully jump and thrust hips forward.
- Simultaneously shrug the weight as you jump off the floor.
- Land with your feet flat and your knees bent.
- Keep your arms straight during movement.
- Keep bar close to your body.
- Jump as high as you can.
- Land as soft as you can.