Stand with feet hip-width apart and grip the barbell with a very wide overhand (snatch) grip, arms forming a wide V.
Set your back flat, chest up, and hips slightly higher than in a clean starting position.
Pull the bar off the floor by extending the legs while keeping the torso angle constant.
As the bar passes the knees, explosively extend the hips and rise onto the toes, driving the bar upward.
Pull yourself under the bar aggressively and catch it overhead in a full overhead squat position with arms locked out.
Stand up from the overhead squat with the bar fully locked out overhead, then lower the bar to complete the rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 5 sets of 2 reps | Form mastery, neural adaptation |
| Intermediate | 6 sets of 2 reps | Hypertrophy, moderate loading |
| Advanced | 6-8 sets of 1-2 reps at maximal intensity | Strength, high intensity/volume |