- Hold EZ bar with overhand grip, elbows bent, bar at upper abdomen.
- Raise elbows to shoulder height while externally rotating forearms upward.
- Press bar overhead once forearms are vertical and aligned.
- Reverse motion slowly back to starting position.
- Hold the bar in a front rack 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 front rack position before starting the next rep.
- Grip bar slightly wider than shoulders and rest it across upper traps.
- Brace core, press bar upward until arms are fully extended overhead.
- Lower bar slowly behind head under control and repeat.
- Hold bar just above knees with slight bend in hips and knees.
- Explosively pull bar to shoulders, catching it in a partial squat.
- Stand tall and press bar overhead until arms are fully extended.
