- 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.
- 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 end of the bar in front of you.
- Pop your hips, pull your elbows up to the ceiling, and get underneath the bar.
- Stand facing the bar in a split stance with one leg forward and bent and the other back and straight. Hold the bar in the hand on the side of the leg that is back with the end of the bar at your shoulder with your elbow tucked beneath your hand.
- Drive the bar upwards until your arm is fully extended. Pause briefly before lowering the end of the bar back down to the starting position with control.
- Repeat for the desired number of reps before switching sides.
