Body Position:
Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back
Grab the bar outside shoulders, arms remain fully extended, close to the body
Now, gradually pull the bar upwards until it touches upper body between belly-button and sternum
Slowly release to starting position and repeat
Targeted Muscles
Deltoids
Pectoralis Major
Stance & Grip
Neutral stance, toes are parallel, and shoulder-width apart
Handover grip, palms facing down; hands are just outside shoulders
RECOMMENDED LINKS
http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health
http://www.conditioning-coach.com - Tennis & Conditioning Coach