UNRACKING

Take three steps to clear the rack: back, side, side. The first step back should be with your dominant foot. The last step is just a slight adjustment to align your feet. Your feet should be slightly wider than shoulder-width, toes slightly turned out, and knees locked. For this exercise, you will be doing a strict overhead press (military press), using neither leg drive nor the hip stretch reflex to thrust the bar upward.

Keep your eyes fixed on a point straight ahead at eye level, with the bar remaining blurry in the foreground. Take another deep breath in using the Valsalva maneuver from the bottom position and hold it throughout the rep. Make sure to generate as much force as quickly as possible out of the hole.