1. Start by placing a barbell in front of you on the ground.
2. Stand with your feet at hip-width apart, with the barbell over the middle of your feet.
3. Bend at your hips and knees, lowering your body down while keeping your back straight. Your thighs should be parallel to the floor.
4. Grip the barbell with a wide overhand grip (snatch grip) that is substantially wider than shoulder-width apart. Your arms should be straight and outside of your knees.
5. Keep your head in a neutral position by looking straight ahead, and your chest out to ensure a straight spine.
6. Lift the bar by straightening your hips and knees, driving through your heels and bringing the barbell up along your shins.
7. Stand up straight with the barbell close to your body, shoulders back, and hips fully extended.
8. Lower the barbell back to the ground by bending at the hips first, then the knees, returning to the starting position in a controlled manner.
Make sure to perform the exercise with proper form to avoid any injuries. It's generally advisable to start with lighter weights to ensure you can maintain proper form before increasing the weight.
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