- 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.
