How to do it
Keep your weight balanced over the middle of your foot.
- 1
Set the blocks so the barbell starts just above your knees.
- 2
Stand with feet hip-width apart, bend at the hips and knees, and grip the barbell with an overhand grip.
- 3
Keep your back flat and chest up as you pull the barbell off the blocks.
- 4
Explosively extend your hips, knees, and ankles, then shrug your shoulders to continue the upward momentum of the bar.
- 5
Drop under the bar quickly, rotating your elbows forward to catch the barbell in the 'front rack' position across your shoulders.
- 6
Stand up straight to complete the lift, then lower the bar back to the blocks.
Expert tip
Focus on a powerful triple extension (hips, knees, ankles) and a rapid shrug to generate momentum for the barbell. Keep the bar close to your body throughout the lift.
Common mistakes
- ✕Barbell drifting away from the body
- ✕Catching with elbows pointing downward
- ✕Hips shooting up before the chest