Barbell Muscle Snatch

Stand with feet hip-width apart, grip the barbell with a wide overhand grip, and keep your back straight and core engaged. Lift the barbell by explosively extending your hips, knees, and ankles while keeping the bar close to your body. As the bar reaches chest level, rotate your wrists and elbows up and back, transitioning into an overhead press. Fully extend your arms overhead, stabilize the bar, then lower it back to the starting position with control.