- Stand with a wide stance and straddle over the end of the bar.
- Bend at the hips and knees, and grab the bar.
- Stand up with the bar.
- Hold the bar with a goblet 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 goblet position before starting the next rep.
- Measure your shoulders against the bar to make sure you're even. Wrap a pair of lifting straps around the bar. Hold the ends of the straps. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Stand with feet hip-width apart, one foot slightly behind. Bar on your back.
- Lower into a squat, keeping weight on front heel.
- Return to standing, engaging glutes and core.
