Step 1
Starting Position: Step under the bar in a split-stance position (one in front of and one behind the barbell). Grasp the bar with a pronated grip (palms facing forward), positioning your hands slightly wider than shoulder width, and elbows fully flexed (bent). Position the bar behind your head either: (1) High along the top of the trapezius (your shoulders) at the base of your neck while avoiding any shrugging of your shoulders upwards. Or (2) Low across the posterior deltoids (back of the shoulders), requiring a slightly wider grip.
Step 2
Stiffen your torso by contracting abdominal/core muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head up somewhat and dip slightly to unrack the bar, extending your hips and knees to lift the bar.
Step 3
Take a step backwards and position your feet shoulder-width apart, side-by-side, with your toes pointed forward or slightly outward. Shift your weight over your heels.
Step 4
Upward Phase: Exhale and slowly raise your heels off the floor, allowing your entire body to lean slightly forward to maintain balance, but do not lose your alignment especially in the hips and low back. Keep your knees extended and continue rising until your weight is loaded into the balls of your feet and hold this position briefly.
Step 5
Downward Phase: Inhale and slowly lower your heels back towards the floor shifting your weight backwards into your heels and returning your torso to an upright position. Maintain your alignment in your torso, hips and extended knees.
Step 6
At the end of the set, step forward into a split-stance position, dip down and re-rack the bar.
Technique is very important in this lift. The tendency is to arch the low back during the upward phase, increasing the loading upon your spine. Use a mirror for feedback, and squeeze your abdominal muscles and glutes to help prevent excessive arching.