Start with the barbell on the floor. Step up to the bar with your feet hip-width apart and your shins close but not touching. Reach down to grasp the bar in a wide grip with your shoulders directly over the bar, chest up and back flat. Focus on something in front of you to keep your gaze up. With your shoulders and hips rising together, stand the bar up until your torso and hips are fully extended and the bar is resting at your hips. Pause briefly in the standing position before slowly lowering the bar to your mid-thigh while keeping your chest up and back flat. Stand and extend your torso explosively while the your arms stay straight. Shrug your shoulders and pull with your arms, keeping the bar close to your body as you move it into the overhead position. Straighten your hips and legs as the bar moves overhead, then move your body under the bar and extend your arms fully. Next, move your hips down into a partial squat. Ensure that your chest stays up as you stand the bar back to your start position. Slowly lower the bar to your hips in a controlled manner and then return it to the floor.
Encontrar un programa
