Set up with the barbell in the front rack position resting on your shoulders, elbows slightly forward.
Stand tall with feet hip-width apart and brace your core tightly.
Dip quickly by bending your knees to about a quarter squat, keeping your torso perfectly upright.
Explosively drive through your legs while simultaneously pressing the bar overhead.
As the bar travels upward, drop under it by re-bending your knees to catch the bar at arm's length overhead.
Stand up to full height with the bar locked out overhead, then lower the bar back to the front rack.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 4 sets of 3 reps | Form mastery, neural adaptation |
| Intermediate | 5 sets of 2-3 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 1-2 reps at near-maximal loads | Strength, high intensity/volume |