HOW: 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. Before you lift he bar all the way up, pause as soon as the bar is just below your knees for the prescribed amount of time. Drive your feet into the ground and “spread the ground”. Pull the slack out of the bar and then lift the barbell using your legs.
FEEL: You will feel your glutes and hamstring muscles working the most, as well as your core for stabilization.
COMPENSATION: Don’t round your back, keep it straight as you pull the bar up.