- Stand with feet hip-width, grip barbell just outside thighs.
- Explosively extend hips and pull bar to shoulders in one motion.
- Press overhead until arms lock out, then lower bar under control.
- 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.
- Set barbell just below knee height in rack and stand hip-width apart.
- Hinge at hips, grip bar firmly, and keep back flat.
- Drive hips forward and stand tall, locking out at the top.
- Stand on a platform holding barbell in front with feet hip-width apart.
- Slowly roll down through spine one vertebra at a time, reaching toward toes.
- Reverse the motion, rolling up through spine until standing tall again.
