- Stand tall with an overhand grip on the barbell. Raise your arms until your fists are pointed toward the ceiling.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
- Hold the end of the bar in front of you.
- Pop your hips, pull your elbows up to the ceiling, and get underneath the bar.
- Hold the bar over one shoulder. Stand with a shoulder width stance.
- Dip at the hips and knees, generate some momentum and press the bar.
- As you press, split your stance. Bring the leg of the working arm back and the other forward.
- Hold the bar with a goblet position.
- Push your hips back and sink into a squat.
- Push through your heels and squat back up. Use the momentum you generate at the legs to push the bar over head.
- Let the bar return to the goblet position before starting the next rep.
