How to do it
Squeeze the bar firmly and keep your wrists stacked over your elbows.
- 1
Stand with feet shoulder-width apart, holding a barbell at shoulder level with a pronated grip.
- 2
Dip down by bending your knees slightly.
- 3
Explosively drive up with your legs while simultaneously pressing the bar overhead.
- 4
Drop under the bar by quickly bending your knees and catching the bar overhead in a partial squat.
- 5
Stand up straight to complete the movement.
- 6
Lower the bar back to your shoulders and repeat for the desired number of repetitions.
Expert tip
Focus on a quick dip and drive with your legs, and then press yourself under the barbell with speed and control.
Common mistakes
- ✕Pressing the bar before leg drive finishes
- ✕Dropping elbows during the overhead catch
- ✕Landing with feet too narrow in the catch