Alignment and Positioning
- Place the feet just outside shoulder width with the toes angled out about 10 to 20 degrees. Then squat and grasp the dumb-bell between the legs.
- Begin with the spine in good posture, a natural arch in the lower spine, and the knees aligned with the toes. Draw a deep breath.
Motion and Stabilisation
- Quickly squat slightly lower to pre-stretch the muscles, activate the core, and quickly press off the ground with a jumping movement wile pulling the shoulder blade and dumbbell up and out.
- Continue to extend the ankles, knees, and hips until the body is almost or just off the ground while continuing to pull the dumbbell out and up.
- Allow the momentum of the dumbbell to carry it up and over the shoulder as your drop down slightly to the position the body directly below it. Then squat the weight to an upright position.
Training Techniques:
- Monitor spine and pelvic positioning
- Coach technique
- Spot behind and to the side.
