Start by cleaning the bells to the rack position. with out disconnecting your elbows from your hips, quickly bend your knees, straighten your legs quickly: come up off for heels, straighten your knees, legs and hips, as if jumping up. Drive the bells up from the hips. Drop under the bells sitting the hips back and locking out the elbows. Stand up straight to full lockout position. To release the bells, lift your heels and unlock your elbows. Bring your hips forward and come up on to the toes while slightly deflecting the torso back and allow the bells to drop straight down. Unlock the knees and bring the bells straight down to your hips. Reset by straightening your knees and returning to the rack position.