1. Position a barbell on the blocks at about mid-thigh height.
2. Stand with feet roughly hip-width apart with the barbell in front of you.
3. Hinge at your hips and knees to lower your torso and grasp the barbell with a wide overhand grip.
4. Your back should be straight, and shoulders should be over or slightly in front of the bar.
5. Engage your core and keep your chest up.
6. Begin the lift by extending your hips and knees powerfully to drive the bar upward.
7. As the bar ascends, quickly pull yourself under the bar, keeping it close to your body.
8. Rotate your wrists and elbows under the bar to catch the bar overhead with arms fully extended, while you drop into a quarter squat position.
9. Stabilize the weight overhead, then stand up straight by extending your hips and knees.
10. Lower the bar back to the blocks or to the floor safely before performing the next repetition.
Ensure that you are familiar with Olympic lifting techniques before attempting this exercise and consider working with a coach to prevent injury. Warm up properly, and start with a weight that allows you to maintain proper form.
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