SETUP: Ball on the Floor. Stand with feet shoulder width apart or slightly wider. Weight is in the heels; shoulders are over the ball. Ball is on the floor between the legs with clearance for the arms. Arms are straight with palms outside the ball and fingertips pointing down.

Execution

• Drive through the heels, opening the hips fully.
• Shrug with straight arms.
• Hips close to land in a front squat, catching the ball with elbows beneath the ball.
• Stand to full extension with the ball in the rack position.