Start 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 locking out arms.


Land with feet as wide as the squat stance but one foot stepped forward of the frontal plane and one foot stepped behind. Back foot will be up on the toe. Both knees should be bent with equal distribution of weight on both legs
Keeping bar above the head return feet back underneath the hips. Then return bar to rack position to complete the movement