1 - Stand with your feet shoulder-width apart, holding the barbell with an overhand grip just outside your hips.
2 - Hinge at the hips and slightly bend your knees to lower the bar to mid-thigh level — this is the hang position.
3 - Explosively extend your hips, knees, and ankles (triple extension) to generate upward momentum on the bar.
4 - As the bar rises, pull it upward and drop into a partial squat, rotating your elbows forward rapidly to catch the bar on your front deltoids and upper chest in the front rack position.
5 - Stand tall from the catch position, stabilizing the bar across your shoulders in the rack.
6 - From the front rack, dip slightly at the knees then drive through your legs and press the bar overhead until your arms are fully extended and your biceps are in line with your ears.
7 - Lower the bar back to the front rack, then to the hang position, and repeat for the desired number of repetitions.
