How to do it
Push the bar straight up so it stays directly over the mid-foot.
- 1
Stand with feet shoulder-width apart and grip a barbell at shoulder level with palms facing forward.
- 2
Dip down by bending your knees slightly.
- 3
Explosively extend your legs and use the momentum to press the barbell overhead until your arms are fully extended.
- 4
Lower the barbell back to shoulder level in a controlled manner.
- 5
Repeat for the desired number of repetitions.
Expert tip
Use your legs to initiate the movement and generate momentum, but ensure your arms complete the movement with a strong press.
Common mistakes
- ✕Dipping too deep into a full squat
- ✕Pressing before full leg extension
- ✕Leaning back excessively at lockout