- Stand with feet hip-width, grip barbell just outside thighs.
- Explosively extend hips and pull bar to shoulders in one motion.
- Press overhead until arms lock out, then lower bar under control.
- Begin by standing with your feet on a plate and holding a barbell in the crook of your arms, near your belly. Your palms should be facing towards your body.
- Step back with one foot off the plate and lower your back knee to the floor.
- Push through your front leg and bring your back foot to the plate.
- Stand with feet hip-width apart, gripping the barbell with a wide (snatch-width) grip. Keep your back straight, chest up, and bar close to your body.
- Drive through your legs, extending your hips, knees, and ankles while pulling the barbell up explosively.
- Shrug your shoulders forcefully and pull the bar as high as possible, keeping elbows above the bar.
- Lower the bar back to the starting position in a controlled manner and reset for the next rep.
- Stand with feet shoulder-width apart, barbell over midfoot. Grip the bar wide with an overhand grip, chest up, and back straight.
- Lift the bar by driving through your legs, keeping it close to your body. Extend your hips and knees while maintaining a straight back.
- Explosively extend your hips, knees, and ankles while shrugging your shoulders. Pull yourself under the bar as it moves upward.
- Drop into a deep squat while locking the bar overhead. Stabilize, then stand up fully to complete the lift.
