First watch this video. Notice the smoothness of the dip, and the aggressive punch at the finish!
1. The dip.
– Take a deep breath, make the dip short and smooth going down, and very aggressive during the drive up. The chest should never drop.
2. Foot work.
– Dominate foot goes forward. Make sure your front foot has it’s heel glued to the ground, and that the shin is completely vertical. The back leg should be bent with your knee under your hip, and the ball of your foot glued to the ground with your heel off the ground.
3. Drive hard. Be tight.
– Drive that bar aggressively! Reach through the ceiling! Once everything hits (foot in the splt, arms locked out) keep your core tight! You are a piece of IRON!