- Start with the barbell on your shoulders in a front rack position, feet hip-width apart. Slightly bend your knees and dip straight down.
- Explosively extend your legs and push the barbell upward, generating momentum with your legs.
- As the bar rises, quickly split your legs (one forward, one back) and drop under the bar, locking your arms overhead.
- Bring your front foot back, then your back foot forward to a stable standing position with the bar locked overhead.
- Stand with feet hip-width apart, grip the barbell with a wide overhand grip, and keep your back straight and core engaged.
- Lift the barbell by explosively extending your hips, knees, and ankles while keeping the bar close to your body.
- As the bar reaches chest level, rotate your wrists and elbows up and back, transitioning into an overhead press.
- Fully extend your arms overhead, stabilize the bar, then lower it back to the starting position with control.
- Stand tall with an overhand grip on the barbell. Raise your arms until your fists are pointed toward the ceiling.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
- Hold a barbell at shoulder height with a pronated grip.
- Press the barbell over your head.
- Lower it behind your head, then return to the front. Repeat for desired reps.
