1. Keep the weight balanced on the heels while maintaining full foot contact with the floor. 2. Press the empty bar about halfway up (approximately to the top front of the forehead) and hold—this is the starting position for the lift. 3. Lift the feet and move into the split position as you punch under as described above.
Only add weight past the bar as advised by the trainer.
***The purpose of this movement is to improve aggressiveness, timing and accuracy in the jerk.