- 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.
- 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 apart, grip the bar just outside your knees. Pull the bar from the floor by driving through your legs, keeping your back straight.
- As the bar reaches your hips, extend explosively, shrug, and drop under to catch it in a front squat position with elbows high. Stand up tall.
- Dip slightly, then drive through your legs to push the bar overhead.
- Stabilize the bar overhead, lock arms, then bring feet together before lowering the bar safely.
- Stand with feet hip-width apart, barbell over midfoot. Grip the bar wide (outside shoulders), hook grip recommended.
- Keep chest up, back straight, and drive through heels to lift the bar off the ground, keeping it close to your body.
- As the bar reaches mid-thigh, explode upwards by extending hips, knees, and ankles, shrugging shoulders and pulling the bar high.
- Drop under the bar slightly, catching it overhead with arms locked out. Stand up fully to complete the lift.
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