- Stand with feet hip-width apart, grip the barbell slightly wider than shoulder-width, and keep your back straight.
- Drive through your legs, extending your hips, knees, and ankles explosively while pulling the barbell upward.
- As the bar rises, pull it close to your body, leading with your elbows until it reaches chest level.
- 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.
- Hold barbell behind you with arms at a 30 degree angle with your torso.
- Shrug shoulders up and slightly back toward ears, keeping elbows locked.
- Pause briefly at the top, then lower under control to full stretch.
- Hold barbell behind your hips with overhand grip, arms straight.
- Shrug shoulders straight up toward ears without bending elbows.
- Lower slowly, maintaining tension in traps throughout the movement.
