- Stand tall with an overhand grip on the barbell. Raise your arms until your fists are pointed toward the ceiling.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
- Lay flat on the ground with your elbow on the floor and dumbbell pointed toward the ceiling.
- Lower the dumbbell until your knuckles get close to the ground. Then back to the starting position.
- Grab the two handles and raise the arms straight out to your sides.
- 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.
