1. Load a barbell with an appropriate weight and place it on a rack at about lower chest height.
2. Stand facing away from the bar, and position it behind your neck across your traps and shoulders. Use an overhand grip slightly wider than shoulder-width apart.
3. Unrack the barbell by straightening your legs and stand upright while keeping your core tight and chest up.
4. Position your feet shoulder-width apart, and keep a slight bend in your knees.
5. Bend your knees and hips to lower into a slight dip position, then explosively extend your legs and hips.
6. As you reach full extension, use the momentum to help press the barbell overhead, fully extending your arms.
7. Once the barbell is overhead, stabilize your position, then slowly lower the bar back to the start position behind your neck.
8. Perform the desired number of reps maintaining proper form.
Ensure you have a clear path and enough space to safely perform the exercise. It may help to have a spotter, especially when first attempting this exercise or when adding more weight. Since this exercise involves a complex movement and weight is being lifted overhead, it's important to keep proper form throughout to avoid injuries.
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