1 - Set the blocks to a height that positions the barbell at approximately upper chest or shoulder level when resting on them.
2 - Approach the bar and grip it with a clean-width grip, slightly wider than shoulder-width, with your thumbs wrapped around the bar.
3 - Position the bar across the front of your shoulders (front rack position), elbows high and pointing forward, with your chest up and core braced.
4 - Stand tall with feet hip-width apart, knees slightly bent, and take a controlled dip by bending your knees and hips slightly while keeping your torso upright.
5 - Explosively drive upward through your legs, generating maximum power to propel the bar overhead.
6 - As the bar travels upward, quickly drop under it by splitting your feet into a lunge position (split jerk) or pushing your feet out into a squat stance (push jerk), locking your arms out overhead.
7 - Recover to a standing position with the bar locked out overhead, feet together, then carefully lower the bar back to the blocks and reset for the next repetition.
