- Stand with your mid-foot under the bar, feet should be on a plate or elevated platform, and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- 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 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, 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.
