- Hold the end of the bar in front of you.
- Pop your hips, pull your elbows up to the ceiling, and get underneath the bar.
- Stand in a staggered position. With the back leg bent and the front mostly extended.
- Push your hips back until you feel a stretch through your front hamstring.
- Push your hips back forward until you are standing.
- Stand with a wide stance and straddle over the end of the bar.
- Bend at the hips and knees, and grab the bar.
- Stand up with the bar.
- Hold the bar with a goblet 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 goblet position before starting the next rep.
