- 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.
- 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, 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.
- 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.
