1 - Stand tall with a barbell in the front rack position, resting across the front of your shoulders with elbows slightly in front of the bar and feet about hip-width apart.
2 - Brace your core, keep your chest upright, and take a controlled dip by bending your knees slightly while keeping your torso vertical.
3 - Drive explosively through your legs to propel the bar upward, transferring power from the floor through your body into the bar.
4 - As the bar rises, quickly split your feet front and back while punching your arms overhead to lock the bar out.
5 - Catch the bar overhead with arms fully extended, core tight, and both knees bent in a stable split stance.
6 - Recover by stepping the front foot back partway, then the rear foot forward until your feet are together and the bar is stabilized overhead.
7 - Lower the bar safely back to the front rack or drop it to the platform if using bumper plates and proper lifting conditions.
