SET UP
- Stand with heels underneath your hips, legs locked out
- Hands outside the shoulder with a full grip, elbows slightly in front of the bar
- Begin with the bar racked on the front on the shoulders, belly tight
POINTS OF PERFORMANCE
- With a tight and rigid body, break at the hips and knees dipping straight down and dynamically straight back up, keeping a vertical torso
- Press the bar straight up while moving your head back and out of the way
- Knees come to full lock out at the top
- Arms come to full lockout overhead with the bar over the center of the body
- Elbows, hips, and knees should be fully locked out with the bar overhead
TIPS AND TRICKS
- Think about pushing your knees out and driving through your heels to maintain a vertical torso in your dip-drive
- Receive the bar when descending from overhead
- Light flexion in the knees to adsorb the shock
- The power from this lift is initiated in the hips
- Control the initial dip and explode with the opening of the hips to create the power sending that bar overhead