- 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.
- 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.
- Grip bar slightly wider than shoulders and rest it across upper traps.
- Brace core, press bar upward until arms are fully extended overhead.
- Lower bar slowly behind head under control and repeat.
- Hold the bar in a front rack 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 front rack position before starting the next rep.
