Starting with the bar on the floor, feet about shoulder width apart and overhand grip on the bar.
Peel the bar off the ground accelerating through the lift until you reach about mid thigh and then explode up jumping the bar up, shrugging your shoulders and fully extending the body.
Drop underneath the bar catching it in the rack position (elbows high) in a quarter squat or anything above parallel.
Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.
The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.