1. Start with a barbell loaded with weight plates on a rack just above shoulder height.
2. Position yourself under the bar with your feet at shoulder-width apart and grip the barbell wider than shoulder-width, using a snatch grip.
3. Unrack the barbell by standing up and then step back, positioning the bar on the back of your shoulders, similar to the starting position for a back squat.
4. Dip down slightly by bending your knees and hips, keeping your chest up and core braced.
5. Explosively extend your knees and hips while simultaneously pressing the barbell up and dropping quickly under it.
6. As you press and lift the bar, extend your arms fully and lock out the elbows as you squat down into a deep overhead squat position.
7. Stabilize the bar overhead, making sure it's aligned with your mid-foot to maintain balance.
8. Stand up out of the overhead squat position while keeping the barbell overhead.
9. Lower the barbell back onto your shoulders carefully and step forward to rack the barbell, or lower it safely to the ground if continuing with repetitions.
10. Rest as needed and repeat for the desired number of sets and repetitions.
Always ensure proper form and safety when performing this advanced lift. Consider having a spotter or coach present, especially when attempting heavier weights.
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