The Jump Manual - Increase Fast Twitch Muscle Fibers

The Jump Manual in case you haven't heard is the "bible" of explosive training, much less considered the best step-by-step method of adding legitimate inches to your vertical. By jumping higher you can be assured that your overall foot speed with increase, your power that translates to contact sports will increase as well as your dynamic flexibility. And for those of you who simply want to look and feel better, add a little of this training to your program as many of the plyometric exercises are excellent ways to burn fat without hours of long boring cardio. So indeed jump to it! :)
-Nate

The Jump Manual - Increase Fast Twitch Muscle Fibers
by Will Theydon

Fast twitch muscles fibers are actually the ones who present the speed for muscle contraction. They give the athlete speed, agility, power and quickness. They are actually 10 times faster than other muscle groups. One way to increase fast twitch muscle fibers is through isometric training. This exercise will most likely isolate and condition your fast twitch muscle fibers and increase your speed and quickness.

Isometrics is ideal to increase fast twitch muscle fibers, thereby helping to develop speed training. Usually, the fast twitch muscle fibers are the most neglected muscles since most athletes are actually focused on doing endurance training, thereby working the slow twitch muscles instead.

Plyometric exercises may also help increase fast twitch muscle fibers. Other exercises include drop and catch movements, squats, lifts, drop jumps, and other types of exercises that require supramaximal forces.

These types of exercises do not only help increase fast twitch muscle fibers but also increase bone density, power and strength. Plyometric exercises benefit children, teens and adults. It improves hip and lumbar spine bone mass in children and later reduces the negative effects of old age in the musculoskeletal system.

Doing the drills regularly helps prevent anterior cruciate ligament injuries, as long as there should be enough exercises preceding these drills to act as a warm up. Make sure that there is a gradual practice of the movements since if you act on it in a fast manner, you might suffer from the injuries.

These plyometric drills, which are the best exercises that increase fast twitch muscle fibers, can be done anywhere. You do not need to be in a gym to practice them. You may even opt to practice them at home. They basically include exercises such as jumping, skipping, and hopping, although they have different varieties to it. Repetitive sets are ideal and another option is to do it with weights.

More Information:This author writes about How To Make Yourself Jump Higher at Jump Higher Run Faster.

Source: http://www.PopularArticles.com/article181913.html

Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

What Pro-Athletes Know That Can Help You Be Your Best!

I'm glad that Doc starts with addressing the "no pain no gain" lie. Its about programming, proper targeted challenge, and balanced programming. Adding chiropractic care to your program can be the smartest move you can make as an athlete or fitness warrior. Thank you Doctor! -Nate What Pro-Athletes Know That Can Help You Be Your Best! by Dr. Tim Ercikson What Pro-Athletes Know That Can Help You Be Your Best! Dr. Tim Ercikson We've all heard the saying "no pain-no gain," especially when it comes to personal training and exercise programs. What if you discovered that you could substantially improve your athletic abilities with one simple step that could eliminate pain, improve your performance, and make your training a breeze? Millions of today's recreational and professional athletes, who are performing at all levels, are adding chiropractic adjustment plans to their workout regimen to help them accomplish their goals! A recent study found that athletes who underwent regular chiropractic care enjoyed a 10% improvement in their overall performance time and results compared to athletes who were not under chiropractic care. World-class athletes like Evander Holyfield, Emmit Smith, Terrell Owens, Barry Bonds, Lance Armstrong, the U.S. Woman's Soccer Team and others know that chiropractic care can give you the extra edge you need in your athletic performance and in life. In fact, many amateur and professional athletes would not consider competing without being adjusted by their chiropractor. Dan O'Brien, a Word and Olympic Decathlon Champion stated "You obviously can't compete at your fullest if you're not in alignment. Chiropractic is essential for me and my training routine." Arnold Schwarzenegger agrees that bodybuilders and fitness people have been using chiropractors extensively in order to stay fit and health. He found that it was better to go to a chiropractor before you get hurt. He believes that the world of fitness and the world of chiropractors are a perfect team. Just think about it. A ten percent improvement in performance is a Huge Amount for an athlete or for anyone. It can mean the difference between running a 10 second hundred meter dash or an 11 second hundred meter dashand for a runner that's the difference between winning the race versus not even making the team. World class athletes are challenging their mental and physical boundaries everyday. They keep track of their abilities and performance in connection to their basic wellness quotient. These athlete don't wait until they feel the pain or lose a step. They carefully tune their bodies with chiropractic adjustments for wellness and peak performance. Could you imagine the influence on your life every area of your abilities improved by only 10%! Can you imagine if your immune system functioned 10% better and you got 10% more energy, sleep and nerve results? What if your body could function at a ten percent higher level? The difference over a period time would be startling! It's no wonder the best athletes get routine chiropractic checkups along with their families. Actually, anyone can heal more quickly and improve their athletic potential. Learn the benefits of the world athletes and participate in true health and wellness. Make the most of your training, and make chiropractic care a part of your basic training today! Plainfield residents need a ( http://www.symmetry-chiropractic.com/) Plainfield Chiropractor, and Doctor Tim Erickson of Symmetry Chiropractor is ready to deal with pain relief, well-being and wellness, and personal care for your whole family. ( http://www.symmetry-chiropractic.com/) Plainfield Chiropractor for better well-being. Source: http://www.PopularArticles.com/article150671.html Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

How Did He Make That Catch?

Kelvin Benjamin (WR Carolina Panthers), is one of the most promising young players in all of Football
Much of the world saw this in one play as he literally TOOK a pass away from defending Super Bowl Champion DB's Richard Sherman (All Pro and one of the Highest Paid DB's in the game),  and Safety Earl Thomas albeit in a losing effort against the Seattle Seahawks.

Now, when I see a physically impressive athlete I immediately go and find out  where and who he was coached by to get that strong. That's not just talent, size, and speed folks! This young man has done his strength and conditioning work! Most likely year round.
Sure enough this Florida State Alum had a pretty good strength and conditioning program to benefit from as evidenced in this video

Now this small glimpse into a top notch strength and conditioning program gives you a picture of what will be expected of you, your sons and daughters should If you have the opportunity to play any sport at the highest level.
So learning to train the right way as early as possible will lead to success on and off the field.
If a good strength and conditioning coach or personal trainer is not feasible or affordable, train with me (Nate Lewis CSCS) Online; training properly to excel, avoid injury and getting bigger, stronger, and faster. Without the expense and scheduling that goes into training with me in person. I can train you anywhere, anytime using the worlds best online training tools.
Let's get started today! Click here and fill out the free fitness profile form. Special discounts for atheltes (5 or more) from the same team or school.
Train year round the right way, play hard, have fun, and you will always Win!
-Nate
Athletes> The Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

"I started the NFL Combine program about 7 weeks ago. Since then I have noticed a tremendous increase in my strength and muscle stamina. All my lifts have gone up in weight and repetitions. I have gained about 4 lbs. of muscle while dropping my body fat by 2%. As a running back I need to be in top physical condition. I’ve found that out of all the programs I have done in the past, this one is the most beneficial for preparing me for football." Justin Football player George Mason University.  Click Here To Get The NFL Combine Workout at 25% off Today! ====================================

Your 'Someday' Is NOW!

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning and sign up for the FREE 7 day trial Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning
US Sports Online Strength and Conditioing

Fluids and Hydration

Well my clients know I am always encouraging this important factor of a fit lifestyle. Read on to see why. -Nate

VIDEO Reveals SECRETS to Transform Your Body Faster

How important are fluids?
Fluid replacement is probably the most important nutritional concern for athletes. Approximately 60% of your body weight is water. As you exercise, fluid is lost through your skin as sweat and through your lungs when you breathe. If this fluid is not replaced at regular intervals during exercise, you can become dehydrated. When you are dehydrated, you have a smaller volume of blood circulating through your body. Consequently, the amount of blood your heart pumps with each beat decreases and your exercising muscles do not receive enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers. If you have lost as little as 2% of your body weight due to dehydration, it can adversely affect your athletic performance. For example, if you are a 150-pound athlete and you lose 3 pounds during a workout, your performance will start to suffer unless you replace the fluid you have lost. Proper fluid replacement is the key to preventing dehydration and reducing the risk of heat injury during training and competition. How can I prevent dehydration? 
The best way to prevent dehydration is to maintain body fluid levels by drinking plenty of fluids before, during, and after a workout or race. Often athletes are not aware that they are losing body fluid or that their performance is being impacted by dehydration.If you are not sure how much fluid to drink, you can monitor your hydration using one of these methods.

• Weight: Weigh yourself before practice and again after practice. For every pound you lose during the workout you will need to drink 2 cups of fluid to rehydrate your body.
• Urine color: Check the color of your urine. If it is a dark gold color like apple juice, you are dehydrated. If you are well hydrated, the color of your urine will look like pale lemonade.

Thirst is not an accurate indicator of how much fluid you have lost. If you wait until you are thirsty to replenish body fluids, then you are already dehydrated. Most people do not become thirsty until they have lost more than 2% of their body weight. And if you only drink enough to quench your thirst, you may still be dehydrated. Keep a water bottle available when working out and drink as often as you want, ideally every 15 to 30 minutes. High school and junior high school athletes can bring a water bottle to school and drink between classes and during breaks so they show up at workouts hydrated. What about sport drinks? Researchers have found that sports drinks containing between 6% and 8% carbohydrate (sugars) are absorbed into the body as rapidly as water and can provide energy to working muscles that water cannot. This extra energy can delay fatigue and possibly improve performance, particularly if the sport lasts longer than 1 hour. If you drink a sports drink, you can maintain your blood sugar level even when the sugar stored in your muscles (glycogen) is running low. This allows your body to continue to produce energy at a high rate.Drinks containing less than 5% carbohydrate do not provide enough energy to improve your performance. So, athletes who dilute sports drink are most likely not getting enough energy from their drink to maintain a good blood sugar level. Drinking beverages that exceed a 10% carbohydrate level (most soda pop and some fruit juices) often have negative side effects such as abdominal cramps, nausea, and diarrhea and can hurt your performance. What does the sodium in sports drinks do? Sodium is an electrolyte needed to help maintain proper fluid balance in your body. Sodium helps your body absorb and retain more water. Researchers have found that the fluid from an 8-ounce serving of a sports drink with 6% carbohydrates (sugars) and about 110 mg of sodium absorbs into your body faster than plain water. Some parents, coaches, and athletes are concerned that sports drinks may contain too much sodium. However, most sports drinks are actually low in sodium. An 8-ounce serving of Gatorade has a sodium content similar to a cup of 2% milk. Most Americans do get too much sodium, but usually from eating convenience-type foods, not from sports drinks. What are guidelines for fluid replacement?

• Drink a sports drink containing 6% to 8% carbohydrate to help give you more energy during intense training and long workouts. To figure out the percentage of carbohydrate in your drink use the following formula:grams of carbohydrate/serving -------------------------------------------- X 100 = % of carbohydrate in drink mL of drink/servingFor example, 240 mL (a 1 cup serving) of a drink with 24 grams of carbohydrate per serving would have a 10% carbohydrate concentration. Almost all drinks have the grams of carbohydrate per serving and the volume in mL somewhere on the container.
• Drink a beverage that contains a small amount of sodium and other electrolytes (like potassium and chloride).
• Find a beverage that tastes good; something cold and sweet is easier to drink.
• Drink 10 to 16 ounces of cold fluid about 15 to 30 minutes before workouts. Drinking a sports drink with a 6% to 8% carbohydrate level is useful to help build up energy stores in your muscles, particularly if the workout will last longer than 1 hour.
• Drink 4 to 8 ounces of cold fluid during exercise at 10 to 15 minute intervals.
• Start drinking early in your workout because you will not feel thirsty until you have already lost 2% of your body weight; by that time your performance may have begun to decline.
• Avoid carbonated drinks, which can cause gastrointestinal distress and may decrease the the fluid volume.
• Avoid beverages containing caffeine and alcohol due to their diuretic effect.
• Practice drinking fluids while you train. If you have never used a sports drink don't start during a meet or on race day. Use a trial-and-error approach until you find the drink that works for you.

Developed with and licensed from Clinical Reference Systems, Ltd.
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Personal Trainers: Train More Clients, Make More, Have More Freedom

Today's Feature Exercise: Alternate Leg Bounding-Speed Skater Exercise

With the Winter Olympics in full swing, we are seeing features on how many of these Winter Sports athletes train. Many skaters and other athletes use the following exercise to build power and balance in their lower bodies. Great for firming and toning the legs as well.
Ply - Alternate Leg Bounding (SR)	View Video
Exercise Description:
The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Remember, even though you are leaning over you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for the required repetitions. Each leg must perform all the repetitions of the set. So, if your workout calls for 8 repetitions each leg must jump 8 times for a total of 16 jumps! Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side. Get your complete Strength and Conditioning Program for your sport or favorite activity. Visit US Sports Strength and Conditioning today

Pro Level Baseball and Softball Conditioning Programs Now Available For Download

From US Sports Strength and Conditioning:

Baseball

The Baseball Programs have everything needed to maximize the physical tools needed for playing baseball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing baseball places specific demands on the body and these programs will help meet these demands!

As will all the Baseball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratios. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Here's a sample of one of our 12 week programs:

Week 1 - Day 2 (Friday) of Your Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	3	Video Back Extension	9 reps, 9 reps
	4	Video Kneeling Cross Body Extension	10 reps, 10 reps
	5	Video Cable Close Grip Row (Low Pulley)	15 reps @ 130 lbs, 12 reps @ 130 lbs
	6	Video Lat Pulldown Close Grip Front	15 reps @ 115 lbs, 10 reps @ 105 lbs
	7	Video Dumbbell Lateral Raise	15 reps @ 26 lbs, 10 reps @ 23 lbs
	8	Video Dumbbell Rear Lateral Raise	15 reps @ 20 lbs, 10 reps @ 18 lbs
	9	Video Dumbbell Seated External Rotation	15 reps @ 17 lbs, 10 reps @ 15 lbs
	10	Video Dumbbell Seated Forearm Extension	15 reps @ 9 lbs, 10 reps @ 8 lbs
	11	Video Dumbbell Seated Forearm Flexion	15 reps @ 19 lbs, 10 reps @ 17 lbs
	12	Video Standing Toe Press	15 reps @ 185 lbs, 10 reps @ 170 lbs
	13	Seated Toe Press	15 reps @ 95 lbs, 10 reps @ 85 lbs
	14	Video Med Ball Side Throw (standing)	6 reps, 4 reps
	15	Video Cable High Pulley Torso Twists	20 reps @ 25 lbs, 15 reps @ 30 lbs

 Get The Complete 12 Week Program. Choose you position specific Program and fill out the contact form to get started today!

Competitive Baseball Program - Fielder

Competitive Baseball Program - Pitcher

Softball

The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!

In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Work hard, play hard, and have fun!

Here's a sample of our 12 week program:

Week 1 - Day 3 (Monday) of Your Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Dumbbell Incline Bench Press (30 Degree)	15 reps @ 60 lbs, 12 reps @ 60 lbs
	3	Video Med Ball Overhead Throw (kneeling)	6 reps, 4 reps
	4	Video Front to Back Double Leg Line Hops	8 seconds, 6 seconds, 6 seconds
	5	Video Side to Side Double Leg Line Hops	8 seconds, 6 seconds, 6 seconds
	6	Video Dumbbell Side Lunge	15 reps @ 30 lbs, 12 reps @ 30 lbs
	7	Video Dumbbell Step Up	15 reps @ 40 lbs, 10 reps @ 40 lbs
	8	Video Machine Leg Extensions	15 reps @ 150 lbs, 10 reps @ 135 lbs
	9	Video Machine Leg Curl	15 reps @ 120 lbs, 10 reps @ 110 lbs
	10	Video Cable One Arm Row	15 reps @ 75 lbs, 10 reps @ 70 lbs

 Get The Complete 12 Week Program. Choose you position specific Program and fill out the contact form to get started today!

Competitive Softball - Pitcher

Competitive Softball - Fielder

All programs include speed, agility, and anaerobic conditioning workouts; with complete nutritional counseling, and are adjustable to any fitness level. Click Here, fill out the brief contact form and be ready to excel today!

Speed the final frontier?

(Sponsor this newsletter)

Speed, Agility, and Quickness.
Increase in one area, and you have a better opportunity to improve in the other two. In today's sports (you name the sport) is it not crucial to be able to perform the different tasks at faster and faster speeds?

10 years ago noone would have guessed the at 6'5" sprinter would be the fastest that the world has ever seen, but because Usain Bolt believed from a very young age that with his God given talent and extremely hard work he could be the best, he is the best and could stay there for many years to come.
Maybe you have been told that it is impossible to increase your foot speed, agility, and quickness. Don't buy it! I encourage all of the athletes and fitness enthusiasts that I have the privilege to work with, to embrace what you don't know. You don't know how big you can be, your don't know how strong you can be, you don't and nobody around you knows how fast you can be until you are willing to work at it, eat like it, persist at it. Only God knows and that means there is no limit to what you can be on and off the field!
Okay no more preaching lets get to work. To help you be the fastest and most agile athlete you can be I have developed the US Sports Strength and Conditioning Speed Agility and Quickness program:
Get quicker, faster, and more explosive with these easy to follow Speed, Agility, and Quickness (SAQ) workouts that can be done anywhere and with minimal equipment. Commit to 2 days per week. A great compliment to your strength training!
Workouts will include:
Fully customized exercises, sets, and reps
Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you home or gym!
Here is a sample:

Tuck Jump and Sprint 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides. 2. Jump up bringing knees up to chest. 3. Land on balls of feet and immediately go into a sprint for the recommended distance. 4. Remember to reduce ground contact time by landing soft on feet and springing into air. Get the full program for only $10. Get Faster Today! Click Here To Order P.S. Keep this quiet, but this workout is also one of the most explosive fat burning workouts that I have seen in almost 40 years as a strength coach.

June 1- Football 'Playuhs' Keep the Pedal To The Medal!

Almost exactly 3 months to training camp for High School and College fall sports athletes. Little over 2 months for the pros.

This should be the month where you hit those highs with the max lifts (Squats, Cleans, Snatches) and yes even though it is the most overrated exercise in sport, Bench Press is still a must if you are to impress in camp.

Do your coaches a favor and ditch the so called "Energy" drinks and get used to hydrating yourself with water. It is awfully hard to drink too much water but as a general rule you High School age players should be regularly drinking 2 gallons a day. Yes I said 2 gallons. You carry more muscle that 98% of the population of your school and that muscle is sucking up water all day long. Add the intense off season training and the upcoming training camp in 100 degree heat; You can stay on the field and off the IV.

Those energy drinks contain caffeine, ephedra and other hydration stealing 'crapola el grande' that will have you writhing on the ground grabbing at your calves as opposed to jacking up the freshman walk on during the 'man up' drills.

If you are not in a strength and conditioning program right now, don't fret. Get help right now. If a personal strength coach that could cost as much at $1000 per month not an option there are plenty of online resources. Here comes the hint:

Feel free also to post any questions here and we will certainly do our best to point you in the right direction. Train now in August you will be glad you did. Now here is today's sample football training exercise fro the US Sports Online Strength and Conditioning System:

Stay strong my friends

Power Cleans Starting Position: Grab the barbell with your body is in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping the bar close to your legs. Keep your arms straight and forcefully extend your hips, knees, and ankles. At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level . Return to starting position and repeat.