SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar.

Execution

• Perform a shallow dip, bending at the hip, butt is back, knees slightly forward, and chest is lifted.
• Drive the hips forward rapidly and fully and extend the bar overhead.
• The turnaround from dip to drive is swift, creating velocity to help lift the weight overhead.