<ul>
<li><strong>Start Position</strong>: Stand with feet shoulder-width apart, barbell on the floor in front of you.</li>
<li><strong>Grip</strong>: Bend at the hips and knees, grasp the barbell with an overhand grip, hands slightly wider than shoulder-width.</li>
<li><strong>Setup</strong>: Keep your back straight, chest up, and core engaged.</li>
<li><strong>Clean</strong>: Lift the barbell by extending your hips and knees, bringing the bar to your shoulders in one fluid motion.</li>
<li><strong>Press</strong>: Push the barbell overhead by extending your arms, keeping your core tight.</li>
<li><strong>Lower</strong>: Gently lower the bar back to your shoulders, then return to the floor, maintaining control throughout.</li>
</ul>
<p>&nbsp;</p>