How to do it
Keep your weight balanced over the middle of your foot during the entire pull.
- 1
Start with the barbell on the ground and stand with feet hip-width apart.
- 2
Bend at the hips and knees, and grip the bar with a wide overhand grip.
- 3
Lift the bar by extending your hips and knees, keeping the bar close to your body.
- 4
Once the bar passes your knees, explosively extend your hips, knees, and ankles, and shrug your shoulders.
- 5
Pull yourself under the bar, catching it overhead with arms fully extended.
- 6
Stand up straight to complete the lift.
Expert tip
Initiate the lift with a strong pull from the ground and keep the bar path close to your body. Use a wide grip and be quick and aggressive in the turnover to lock the bar overhead.
Common mistakes
- ✕Hips shooting up before the chest
- ✕Letting the bar swing away from the body
- ✕Catching with bent arms overhead