1 - Stand with your feet hip-width apart and the barbell resting on your front deltoids in the rack position, with your elbows slightly in front of the bar and your grip just outside shoulder width.
2 - Dip slightly by bending your knees and hips while keeping your torso upright and core braced — this is the dip phase.
3 - Explosively drive upward through your legs, extending your hips, knees, and ankles to generate maximum upward momentum on the bar — this is the drive phase.
4 - As the bar reaches its peak height, rapidly split your feet apart by driving one foot forward and one foot back, dropping your body underneath the bar.
5 - Receive the bar overhead with arms fully locked out, front knee stacked over the front ankle, and rear knee slightly bent with the back foot turned slightly inward.
6 - Stabilize the bar overhead in the split position, ensuring the bar is directly over the base of your neck and your core is tight.
7 - Recover to a standing position by stepping the front foot back halfway, then bringing the rear foot forward to meet it, keeping the bar locked overhead throughout.
