How to do it
Keep your elbows high in the front rack to maintain a solid shelf for the bar.
- 1
Start with the barbell in the front rack position across your shoulders.
- 2
Dip down by bending your knees slightly, keeping your torso upright.
- 3
Explosively extend your legs and drive the barbell overhead, fully extending your arms.
- 4
As the barbell ascends, split your legs into a lunge position to help stabilize and catch the weight.
- 5
Bring your feet back together and stand tall to complete the lift.
Expert tip
Keep the dip and drive vertical and use the power from your legs to launch the bar overhead. The split position should be stable and balanced with the hips square.
Common mistakes
- ✕Dipping too deep before the drive
- ✕Landing with feet too narrow in the split
- ✕Pressing instead of dropping under the bar