To start stand with the bar on your front shoulders with a narrow grip, straight wrists, vertical forearms. Then you would lock your knees and hips, and lift your chest and raise it towards the ceiling by arching your upper-back. Then to press you would take a big breath, hold it and press the bar in a vertical line. But do not press it in front or behind your head You want to press it over your head and move forward while staying close to the bar while you press the weight up. Then shift your torso forward once the bar has passed your forehead. To lockout hold the bar over your shoulders and mid-foot for proper balance. To lock your elbows shrug your shoulders. Then you would return the bar to your shoulders after each rep. Exhale,
