- Grasp the bar with an overhand grip, arms and shoulders fully extended. Weight hanging between your legs.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
- Press your chest into the chest pad and grab the horizontal handles with an overhand grip.
- Pull the handles toward you, make sure your elbows stay flared out.
- Stand with feet hip-width apart, grip the barbell slightly wider than shoulder-width, and keep your back straight.
- Drive through your legs, extending your hips, knees, and ankles explosively while pulling the barbell upward.
- As the bar rises, pull it close to your body, leading with your elbows until it reaches chest level.
- 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.
