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: Start with the barbell on your shoulders in a front rack position, feet hip-width apart. Slightly bend your knees and dip straight down.
: Explosively extend your legs and push the barbell upward, generating momentum with your legs.
: As the bar rises, quickly split your legs (one forward, one back) and drop under the bar, locking your arms overhead.
: Bring your front foot back, then your back foot forward to a stable standing position with the bar locked overhead.

Male