Taking of the bar on the chest with the attack

Take the barbell on his chest with the attack — technique exercises:

1. Place the barbell on the floor in front of him. Take it with grab from above. Squat, lowering hips, transferring weight to the feet. Back bend at the waist, head raised, chest out, shoulders directly above the fretboard. This will be your initial position.
2. Straightening your knees, start to raise the bar. The back is not rounded, the hands stay straight. Control the lifting rod.
3. When the fingerboard is at the level of mid-thigh, the work included the extensors of the legs. Straighten the hip joints, tighten the calf. Follow the jump, which will boost the post. At the end of the movement the torso should be fully extended and slightly leaning back, arms still straight, as at the end of the first stage of the climb.
4. When the trunk is fully extended, begins the third phase of the exercise. A strong and powerful movement give the body under the fingerboard, simultaneously bending your elbows and turning forward.
5. Reception of the weight on the chest occurs simultaneously with the attack. Set aside one leg back, bending it at the knee during the reception of the rod, eased its movement. Rod is based in Delta, lightly touching the neck.
6. Move the foot forward, keep your back straight. Return to starting position.