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| Step 4 |
Step 5 |
- Give a slight dip to create some momentum on the barbell.
- Feet should be fixed to the ground at all times.
- Get the shoulders into the ear, this will help stabilize the bar while over head.
- Place the bar on your upper back and stand in pulling stance.
- Push your knees forward (dip) and drive the bar upward, all while transitioning into the squat stance and dropping into an overhead squat.
- Stick the landing and stay tight. Now perform an overhead squat from this position.
- Return the bar to the back and move your feet back to pulling stance.
- Don't shift your weight from heels to toes.
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Cross Fit
