Skill level
Strength Training
Body Parts

Photo credits: Above: IWF/Jozsef Szaka. Exercise steps: James Michelfelder.

Step-by-step instructions

1. Start with the weight in a "front rack" position, with the barbell resting on your shoulders and your elbows pointing forward. Your feet should be shoulder-width apart. Bend your knees and dip down about 4 inches, making sure to keep your back straight. Push through your heels and extend your legs as you push the barbell overhead.
2. Bend your knees again as you catch the bar overhead. (Think: "soft knees.") Lock your arms out as you catch the barbell. Lower the barbell under control as you return the barbell to a front rack position.