1 - Stand with your feet shoulder-width apart and the barbell resting on the floor in front of you.
2 - Grip the bar just outside your legs with an overhand grip, keeping your back flat, chest up, and hips hinged back.
3 - Drive through your legs explosively to pull the bar upward, transitioning into a front rack position at shoulder height by rotating your elbows under the bar.
4 - From the front rack position, dip slightly at the knees, then drive upward explosively to press the bar overhead until your arms are fully locked out.
5 - Lower the bar back to the front rack position in a controlled manner, then back down to the starting position on the floor.
6 - Reset your position and repeat for the desired number of repetitions.
