Begin by setting the barbell on the ground in front of you.
Stand with your feet hip-width apart, and squat down to grasp the bar with a hook grip (wrapping your thumb around the bar then fingers over it) just outside your legs.
Keep your back flat, chest up, and look straight ahead.
Explosively lift the bar by extending your knees and hips. As the bar passes the knees, shift your weight from the balls of your feet to your heels.
As the bar reaches your mid-thigh, explosively extend your hips, knees, and ankles (a movement often called "triple extension"), while simultaneously shrugging your shoulders and pulling yourself under the barbell.
Rotate your elbows under and around the bar to catch the weight overhead with arms fully extended, while squatting down slightly to absorb the impact.
Complete the movement by standing up straight with the barbell still overhead.
Lower the bar back to the ground under control, preparing for the next rep after resetting your position.
Please ensure proper form and technique to reduce the risk of injury. If you are new to this exercise, it is recommended that you learn it under the guidance of a certified professional.
