1 - Stand with your feet hip-width apart, with the barbell over your mid-foot and your toes slightly pointed out.
2 - Hinge at the hips and bend your knees to grip the bar with a wide snatch grip (hands outside your legs, palms facing down).
3 - Set your back flat, chest up, and engage your core. This is your starting position.
4 - Initiate the pull by pushing through the floor, extending your legs and hips explosively to drive the bar upward.
5 - As the bar passes your hips, shrug your shoulders aggressively and pull your elbows high and wide to continue the bar's upward momentum.
6 - Without dropping under the bar, continue pulling and rotate your elbows under the bar, pressing it overhead to a fully locked-out position with arms straight.
7 - Stand tall with the bar locked out overhead, core braced, then lower the bar back to the starting position under control and repeat for the desired number of repetitions.
