Rack a barbell in the front rack position across the front of your shoulders with elbows high.
Stand with feet shoulder-width apart and brace your core.
Descend into a full front squat, keeping your elbows up and torso upright throughout.
Drive explosively out of the bottom of the squat through your heels.
Use the upward momentum from the squat to press the barbell overhead in one fluid motion.
Lock out the bar overhead, then lower it back to the front rack and descend immediately into the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 10-15 reps or as part of a complex | Strength, high intensity/volume |