Legs
Barbell
1. Stand with feet shoulder-width apart and grip the bar outside your knees; pull the bar upward by driving through your heels. 2. Explosively shrug and drop under the bar, catching it on your shoulders in a front rack position with elbows high. 3. Stand up from the catch, then slightly bend your knees (dip) to prepare for the overhead movement. 4. Drive the bar upward while jumping your feet into a split position (one foot forward, one back), catching the bar with locked arms. 5. Bring your feet back together to a stable standing position before lowering the bar to the floor.
