How to do it
Measure your grip so the bar sits at the hip crease.
- 1
Stand with feet hip-width apart, barbell held in front of your thighs.
- 2
Hinge at the hips slightly and bend your knees to lower the bar just above knee level.
- 3
Explosively extend your hips, knees, and ankles, simultaneously pulling the bar overhead with a wide grip.
- 4
Drop into a squat position as you catch the bar overhead with arms fully extended.
- 5
Stand up out of the squat to complete the movement.
- 6
Lower the bar back to the hang position and prepare for the next repetition.
Expert tip
Keep your core tight and focus on a smooth, continuous movement from the hang position to the full extension overhead.
Common mistakes
- ✕Pressing the bar overhead with the arms
- ✕Catching the bar behind the vertical plane
- ✕Letting the bar loop away after the pull