Start from the rack (chest height) or the floor (power clean). Hold the bar in a front rack, elbows forward, spine neutral. Squat deep, knees tracking toes, chest up. Drive up explosively, using hips and legs for momentum. Finish the press with arms, elbows locked, biceps by ears. Control the bar back to the rack and flow into the next rep.
Keep the bar resting on your shoulders, elbows high, not on fingertips. Feet shoulder-width (or slightly wider), hands just outside shoulders. Use your legs and hips first, then arms to finish the press. Exhale as you press, inhale at the top or on the way down. Fully lock out elbows overhead with head neutral — no “lazy lockout”.
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