With the bar on the rack, get under the bar so it is sitting across your upper back.
Grab the bar just outside shoulder-width.
With your hands on the bar and the bar across your upper back, lock out your knees and take a step back to unrack the weight
Your feet should be just inside shoulder-width.
Bend your knees slightly to go into a shallow squat, then as you push back up with your legs, at the same time press the barbell straight up over your head.
Then lower the bar back onto your upper back. Be careful not to hit the back of your head with the bar. It’ll help to bend your knees as the bar is coming back down to your upper back so there is some give.
