Jet and Jerk

Place the bar on the deltoid muscles so that it lightly touches the neck as shown. Feet directly under the hips. Bend your knees without pulling your pelvis back. The downward movement is slow, the upward push is powerful and sharp. Push with your feet to create enough speed and power to lift the barbell. Remember to keep your head back so as not to interfere with the movement of the neck. Now place your feet in the receiving position. The knees are symmetrically bent, the feet are at a wider distance from each other. Hands fix the bar above the head. Return to starting position.