1. Begin in a standing position with feet hip-width apart, toes slightly pointed out. Hold the barbell in a wide overhand grip, resting in the hip pocket.

2. Send your hips back to lower the barbell to at or just above the knees, keeping the back flat and chest up.

3. Explosively extend the hips and knees to drive the barbell upward.

4. As the barbell reaches chest height, shrug the shoulders and pull the elbows high and outside.

5. As the barbell reaches its highest point, quickly drop under the barbell and catch it in a partial squat position with the arms fully extended.

6. Stand up to complete the movement.