- 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, 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.
- Grip bar slightly wider than shoulders and rest it across upper traps.
- Brace core, press bar upward until arms are fully extended overhead.
- Lower bar slowly behind head under control and repeat.
