1 - Start with your feet hip-width apart, toes pointing slightly outward. The barbell should be on your shoulders (the “front rack” position) with your hands wider than shoulder-width apart.
2 - Begin by slightly bending your knees and hips, initiating a quick dip. This is followed by an explosive drive, extending your hips, knees, and ankles to push the barbell upward.
3 - As the barbell moves upward, quickly drop your body underneath it. Move into a full overhead squat position, catching the barbell overhead with arms fully extended.
4 - In the overhead squat position, stabilize your balance and ensure your arms are locked out, elbows fully extended.
5 - From the overhead squat, stand up to return to a fully upright position.
6 - Carefully lower the barbell to the ground or back to the front rack position to complete the repetition.
