Setup

 

• Get the bar to overhead position by either snatching or using a behind-the-neck push press - use a wide grip

• Ensure arms are locked straight and armpits are pointed out

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Execution

 

• Keep constant upward pressure with your "active shoulders"

• Maintain a neutral spine with gaze straight ahead and push the hips back and down

• Make sure the knees stay in line with the toes (avoid "rolling in" where your knees appear to buckle inward)

• Continue to descend until your hip crease is lower than your knees

• After reaching full depth, continue to maintain your neutral spine and return to standing by driving through your heels

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Tips

 

• Keep your gaze straight ahead as it will help to avoid your back "rounding" on your descent

• Focus on depth and control before adding weight - this will help avoid injury