Unrack a barbell in the front rack position with the bar resting on your front deltoids and collarbone, elbows slightly in front of the bar.
Stand with feet shoulder-width apart, core braced, and knees locked.
Perform a quick, shallow dip by bending your knees to about a quarter squat depth.
Immediately and explosively drive through your heels to extend your knees and hips, transferring force into the barbell.
As the bar leaves your shoulders, press it overhead to full lockout, finishing with the bar over the crown of your head.
Lower the bar with control back to the front rack position and repeat.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 4 sets of 5 reps | Form mastery, neural adaptation |
| Intermediate | 5 sets of 4-5 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps with heavy loads | Strength, high intensity/volume |