1 - Set up a barbell on your back as you would for a back squat, gripping the bar with a wide snatch grip (hands wider than shoulder-width, using a hook grip if preferred).
2 - Stand with feet hip-width apart, torso upright, and the bar resting across your upper traps.
3 - Perform a slight dip by bending your knees and hips, keeping your torso vertical and your weight balanced through your whole foot.
4 - Drive explosively through your legs to create upward momentum on the bar, simultaneously pushing yourself under the bar by driving your elbows forward and up.
5 - Drop into a full overhead squat receiving position, catching the bar locked out overhead with arms fully extended, wrists turned over, and a wide stable base.
6 - Stabilize at the bottom of the overhead squat, ensuring the bar is directly over your mid-foot, your chest is up, and your knees are tracking over your toes.
7 - Stand up by driving through your heels, maintaining the bar locked out overhead, and return to the starting position.
