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: 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.

Masculino