1Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feet underneath the hips, legs and hips extended and weight in the heels

Dip with shoulder, hip, and heel in a vertical line. Weight in heels


At the bottom of the dip, immediately reverse direction and rapidly extend the knee and hip


Bar will propel off the body. Once it is no longer traveling up, rapidly press body under bar into a partial overhead squat locking out arms
Stand to full extension of the knee and hip to complete the movement