- Total body strength and power production.
- It is important to remember that the strength and power developed here are completely relative to the posture and ROM of the exercise itself!
- The client must be properly progressed through STABILITY-> STRENGTH-> and finally to POWER in order to ensure that there is adequate flexibility, core strength, and time for adaptation - thereby reducing chance of injury.
- The trainer MUST have a justifiable reason, rationale and system of progression to implement this "elite" exercise.
- This exercise is not vital for maximum power production.
How to Do:
- Begin with feet shoulder width apart and toes pointing forward.
- Bend the knees slightly and bend at the waist, grasping the barbell with both hands slightly wider than shoulder width apart (palms facing body).
- Perform explosive triple extension movement in the lower extremeties, and drive the elbows high. Make sure the barbell travels in a vertical, linear fashion (close to body).
- As bar reaches shoulder height externally rotate the arms and cradle the weight in front of the shoulders, simultaneously dropping into a deep squat to get under the weight. Then stand up.
- From here contract glutes to stand into a full upright position with bar resting on your chest.
- Carefully lower the barbell back to the ground. Reset and repeat desired repetitions.
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