- 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.
- Hold barbell in front rack position and place one foot on the platform.
- Drive through the front heel to step up, keeping chest tall and core braced.
- Lift trailing knee high at the top, then step down slowly with control.
- Hold barbell on upper back and place one foot firmly on platform.
- Drive through front heel to step up, keeping torso tall and balanced.
- Lift trailing knee high at the top, then step down slowly with control.
- Stand inside trap bar, grip handles, stand tall.
- Step one foot backward into lunge position.
- Lower until front thigh is parallel to ground.
- Push through front heel to return standing.
