Assume a slightly wider than shoulder width grip, the bar will rest on the shoulders, behind head. Elbows down, chest up. Hands close but comfortable.
Set your core-brace the abdominals, retract scapula, and inhale.
Feet are hip width. Toes straight ahead.
For safety, perform this movement with two spotters, one positioned at each end of the bar
Movement Execution
Dip
Quickly flex the hip, knee and ankle keeping hips directly underneath the BB. Chest is upright.
Drive
Drive through middle of foot, explosively pushing the hips vertically. Extending at the hip, knee and ankle, exhaling during extension.
Drop
As BB travels vertically, quickly drop directly under the bar.
Overhead Catch Position
Catch the BB over COG with arms fully extended. Flexed at the hip, knee and ankle. Feet shoulder width and head neutral.
With BB stable overhead, athlete extends knees and returns the feet to hip width.
In a controlled manner, athlete brings BB to the shoulders.
Spotters
When BB is stable over head, spotters guide BB safely back to the shoulders.
Safety & Spotting Techniques
Lifting area clearly marked, free of equipment and tripping hazards.
Two spotters will be used, with one positioned on each side of the athlete. If the athlete mishandles overhead catch position, spotters are there to grab the BB and assist in returning it to the start position. The spotters will also assist in lowering the weight between repetitions
Common Errors & Corrections
Not catching the bar over COG
Emphasize getting the head through the BB and over COG.
