Breakthrough rod

Breakthrough rod — technique exercises:

1. Place your feet shoulder width apart.
2. Bend over, bending your knees. Do not round back. Take the neck wide grip top (palms facing downward). Sit down. This will be your initial position.
3. Push off from the floor, starting at the same time lifting barbells. Rod moves close to the torso.
4. When the bar reaches mid-thigh, straighten your body to achieve maximum acceleration of the rod.
5. In reducing the movement raise your shoulders up, continue to raise the bar, raising your elbows to the sides, trying to keep them above the fingerboard.
6. In a quick and powerful movement, move the body under the barbell and secure it at arm’s length above the head. You must be in the bottom of the squat.
7. Finish the movement, rising from the squat. At the end of the lift legs should be in line with the hands.

Note: this is a challenging exercise that requires good physical shape.