1 - Stand with your feet shoulder-width apart and unrack the barbell from a squat rack, positioning it across your upper traps behind your neck with a slightly wider than shoulder-width grip.
2 - Brace your core, keep your torso upright, and maintain a neutral spine throughout the movement.
3 - Slightly bend your knees into a quarter squat position to load your legs for the drive phase.
4 - Explosively extend your knees and hips to generate upward momentum, then press the barbell overhead by fully extending your arms until the bar is directly above your head.
5 - Lock out your elbows at the top and hold briefly with the bar balanced over your center of mass.
6 - Lower the barbell in a controlled manner back down to the starting position across your upper traps behind your neck.
7 - Repeat for the desired number of repetitions, maintaining control and stability throughout each rep.
