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: 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.

Male