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in your pocket

Land forefoot first with knees soft to cushion and protect knees and ankles

Raise hands all the way overhead, nearly touching — don't stop at shoulder height

Heels planted throughout, core braced and back flat; drive through the heels and exhale on the way up

Keep the bar on your upper back, balanced over mid-foot

Drive from the hips, keeping your back flat throughout

At the top, snap the glutes to swing the bell to chest height — no shrugging, no overhead, no leaning back

Lower the back knee to just above the floor, then rise — don't slam it down or collapse into a squat

Front knee stacked over the ankle, not past the toes; keep the torso upright and sink straight down, not forward

Keep your back flat and neutral throughout — never round it

Power comes from extending hips and knees together (not hips first); keep the bar against your shins and exhale as you rise

Brace your core and glutes like a stiff board — ear, shoulder, hip, knee and ankle in one straight line

Don't let the hips sag or pike up; keep head and neck neutral looking just ahead of the mat, breathe evenly and hold

Lean slightly forward, eyes ahead; lift knees only to mid-thigh (easy warm-up pace, not a sprint) — land with your foot under your hips and let arms swing naturally in opposition