1.Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.
Upward Movement Phase:
1.Slightly flex the hips and knees, keeping torso erect.
2.Immediately follow with an explosive push upward by extending the knees.
3.Keep torso erect and tensed.
4.At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
5.At maximum plantar flexion, push bar from the shoulders.
6.Push the bar with the arms to a fully extended elbow position overhead.
Downward Movement Phase:
1.Lower bar to shoulders.
2.Flex hips and knees slightly as bar touches shoulders.
3.Straighten the hips and knees before the upward movement phase begins again.
1.Exhale through the sticking point of the upward movement phase.
2.Inhale during the downward movement phase.
See video here.