- Hold the end of the bar in front of you.
- Pop your hips, pull your elbows up to the ceiling, and get underneath the bar.
- Hold the bar over one shoulder. Stand with a shoulder width stance.
- Dip at the hips and knees, generate some momentum and press the bar.
- As you press, split your stance. Bring the leg of the working arm back and the other forward.
- 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.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
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