How to do it
Wrap your thumbs tightly around the bar for the entire set.
- 1
Hold a barbell behind your back at the level of your glutes, with your hands shoulder-width apart.
- 2
Dip down slightly by bending your knees, keeping your chest up and core tight.
- 3
Explosively extend your legs and press the barbell overhead until your arms are fully extended.
- 4
Lower the barbell back to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your core and glutes to provide stability and generate power from the lower body when pressing the barbell overhead.
Common mistakes
- ✕Letting the bar drift forward on the press
- ✕Bending the knees too deep on the dip
- ✕Leaving the arms unlocked at the top