Quick Drop

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Instructions Preparation Clean barbell from floor and position on shoulders or dismount barbell from rack. Grasp barbell to sides with a very wide overhand grip. Position toes outward with wide stance. Execution Quickly dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders then immediately drop body downward into a full squat position while vigorously extending arms overhead. Return Maintain barbell overhead with arms extended while extending knees and hips until legs are straight. Bend knees slightly and drop barbell to back of shoulders. Straighten legs and repeat execution. Comments To achieve the quick decent, the feet should actually leave the floor momentarily. Only during the return, or squatting upward are the feet flat on the floor; equal distribution of weight through forefoot and heel. See Squat Analysis. Master Overhead Squat and Press Under before practicing this exercise.

Classification  Utility: Power  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Hip Extension Flexion Knee Extension Flexion Ankle Plantar Flexion Shoulder Abduction Scapula & Clavicle Elevation Upward Rotation Static Spine (Thoracic, Lumbar) Extension Shoulder Abduction Scapula & Clavicle Elevation Upward Rotation