How to do it
Snap your wrists over the bar as you drop under to receive it.
- 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
Focus on a quick and explosive pull from the blocks, ensuring that you maintain a tight core and proper alignment throughout the movement.
Common mistakes
- ✕Jerking the bar off blocks with arms
- ✕Hips rising too early in the extension
- ✕Bar looping away from the body