Body Position:
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize
Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement)
Keep back straight by keeping the head up, pushing chest out and shoulder blades up
Now, keep the weight on the heels and push forcefully vertical through the heels by extending knees and hips rapidly. This will create momentum and accelerate the weight upwards
While the weight is moving upwards, vigorously press the weight over your head by extending the elbows so that the body is in erect position with the arms fully extended over the head
Pre-Requisite Exercises
Front Squat
Upright Row
Military Press
Targeted Muscles
Quads
Hamstrings
Glutes
Deltoids
Trapezius
Triceps
Latissimus Dorsi
Levator Scapulae
Stance & Grip
Neutral stance, feet are parallel and shoulder-width apart
Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down
RECOMMENDED LINKS
http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health
http://www.conditioning-coach.com - Tennis & Conditioning Coach