1 - Approach the barbell with your feet hip-width apart. Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2 - Lift the barbell off the ground by extending your hips and knees explosively. Keep the barbell close to your body as you pull it upward.
3 - As the bar reaches chest height, quickly drop underneath it by bending your knees and hips and catching it on your shoulders in a front squat position. Your elbows should be high, and your torso upright.
4 - From the front squat position, stand up with the barbell on your shoulders.
5 - Take a deep breath and brace your core. Dip down slightly by bending your hips and knees.
6 - Explosively drive the barbell overhead by extending your hips and knees. As the bar rises, split your legs into a lunge position or perform a push press to help push the bar overhead.
7 - In the split position or overhead, catch and stabilize the bar. Ensure your arms are fully extended, and your feet are in line with your hips.
8 - If you split your legs, bring them back together. Stand up with the barbell locked out overhead.
