1. Start by placing a barbell in front of you on the ground. Load it with the appropriate weight plates.
2. Stand with your feet shoulder-width apart and use a clean grip to lift the barbell to your shoulders, keeping your elbows up and palms facing up (the bar rests on your front deltoids).
3. Assume the front squat position, then descend into a squat, keeping your back straight and head up.
4. Once you reach the bottom of the squat, explosively push up through your heels, driving the weight upward.
5. As you reach full hip and knee extension, use the momentum to press the barbell overhead until your arms are fully extended.
6. Lower the barbell back to your shoulders as you simultaneously descend back into the squat position.
7. That completes one repetition. Continue the exercise for the desired number of sets and repetitions, ensuring you maintain proper form throughout the movement.
Safety Tips: - Keep your core tight during the exercise to maintain balance and protect your spine. - Make sure to perform a proper warm-up before starting the exercise. - Begin with a light weight to perfect the form before progressing to heavier weights. - Avoid locking your knees or elbows during the movement. - If you are new to this exercise or lifting heavy weights, consider having a spotter.
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