How to do it
Drive your elbows high and to the sides as the bar passes your hips.
- 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 a wide 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, catching it overhead with arms fully extended.
- 6
Stand up straight to complete the lift.
Expert tip
Ensure that your starting position is stable and that you generate enough power from the blocks to drive the barbell overhead. Quick and precise footwork is key when moving into the receiving position.
Common mistakes
- ✕Bar drifting away from the body mid-pull
- ✕Hips rising before the chest in the pull
- ✕Catching the bar with bent elbows overhead