Instructions:
- 1Position yourself standing with the barbell raised on blocks at mid-thigh level
- 2Grip the barbell with hands wider than shoulder width, maintaining a slight bend in the knees
- 3Explosively pull the bar upward by extending your hips and knees, keeping the bar close to your body
- 4Quickly duck under the bar to catch it overhead while you squat down to a full squat position
- 5Stand up straight by extending your hips and knees to complete the lift
Tips:
- Ensure your back is straight and chest is up throughout
- Aim to keep the barbell close to your body during the lift
- Pull the barbell in one explosive motion, do not pause halfway
- Ensure you have a solid grip on the bar before you begin