Execution

• 1). Set up by approaching the bar, and lining the bar up slightly in front of the toes. Grip the bar with your hands at least one and a half times your shoulder width apart. Use a hook grip where you wrap your thumbs around the bar, then your hands around the bar. Hold your thumbs in place with the indes and middle fingers of your hands.
  
  
• 2). Drop your hips into a squat position. Position your chest up, and your shoulders slightly in front of the bar. Initiate the pull from the ground by straightening your legs, while keep your torso angle rigid.
  
  
• 3). Drive your hips forward explosively when the bar passes your knees and extend the torso, as if you were attempting to jump with the bar. Keeping the arms straight, impart the final amount of force you can generate by thrusting the bar upward.
  
  
• 4). Bend at the hips and knees as the bar continues to rise, pulling yourself under the bar. Move your feet outward slightly in the same plane, and turn the toes slightly outward.
  
  
• 5). Catch the bar overhead while leaning forward slightly as you continue to squat down, going as low as you can to avoid the need to pull the bar any higher. From this position, which will be a very deep squat, maintain tension throughout your body, and stand up with the weight overhead without bending your arms.