- Stand with feet hip-width apart, grip the bar just outside your knees. Pull the bar from the floor by driving through your legs, keeping your back straight.
- As the bar reaches your hips, extend explosively, shrug, and drop under to catch it in a front squat position with elbows high. Stand up tall.
- Dip slightly, then drive through your legs to push the bar overhead.
- Stabilize the bar overhead, lock arms, then bring feet together before lowering the bar safely.
- Stand with feet shoulder-width apart, barbell over midfoot. Grip the bar wide with an overhand grip, chest up, and back straight.
- Lift the bar by driving through your legs, keeping it close to your body. Extend your hips and knees while maintaining a straight back.
- Explosively extend your hips, knees, and ankles while shrugging your shoulders. Pull yourself under the bar as it moves upward.
- Drop into a deep squat while locking the bar overhead. Stabilize, then stand up fully to complete the lift.
- 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.
- Have the barbell in a high bar position and place your foot on a plate or a low box.
- Put all of your weight on your front foot and lean forward.
- Lower until your calves touch your hamstrings and then extend back up.
