Instructions:
- 1Start with the barbell on the ground in front of you, slightly wider than hip-width apart
- 2Bend at the hips and knees to grip the bar
- 3Explosively lift the bar, fully extending your hips, knees and ankles
- 4As the bar reaches your shoulders, split your legs into a lunge position, catching the bar in an overhead position
- 5Stand up to a full standing position, keeping the bar overhead
Tips:
- Make sure to maintain a neutral spine throughout the movement
- Focus on a fluid, explosive movement from the ground to the overhead position
- Practice the split landing position without weights until you are comfortable
- Avoid leaning backwards while holding the bar overhead; maintain a straight posture