HOW: Inside the rack machine, place the barbell just above knee height (or whatever height is prescribed). Find your “power stance”, or the stance you would set up in if you were told to jump as high as you can. This is your starting position. Drive your feet into the ground and “spread the ground”. Hinge at the hips and pull the slack out of the bar and then lift the barbell using your hips and back.
FEEL: You should feel all the muscles in your legs working, especially the muscles in your hips and middle back.. Your back muscles will be working, but you shouldn’t feel like you are lifting with just your back. Squeeze your glutes at the top of the lift.
COMPENSATION: Keep your back flat as you pull the weight up, don’t arch it. Make sure your feet stay flat on the ground.