Instructions

1. 1

   Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

2. 2

   Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.

3. 3

   Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.