a Powerful jerk of the rod above the head

A powerful jerk of the rod over the head — technique exercises:

1. Grab the barbell wide grip to the neck was at the level of the hips. Of the foot located on the line of the hips, toes turned outwards. Push the hips back, slightly bend forward. Chest out, head raised. The shoulders are above the fretboard. This will be your initial position.
2. Begin to lift the barbell. Ensure that the back was arched in the lower back.
3. The neck should rise parallel to the body. A powerful movement press the barbell overhead, straightening the knees. At the peak of the movement keep the shoulders.
4. Raise the barbell over your head without bending the knees again. Feet should be in the host position at a distance slightly wider than the starter, for balance.
5. Return to starting position.