- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Pull your chin back 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.
- Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.
- Hold the bar in a front rack 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 front rack position before starting the next rep.
- Grip bar slightly wider than shoulders and rest it across upper traps.
- Brace core, press bar upward until arms are fully extended overhead.
- Lower bar slowly behind head under control and repeat.
