- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
- Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- 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.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
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