1. Start in a standing position with feet hip-width apart and arms down by your side.

2. Hinge at the hips and bend the knees as you reach down to grab the barbell from the ground.

3. Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

4. Drive through the heels to explosively extend the hips and knees, pulling the barbell up towards the chest.

5. As the barbell reaches chest level, shrug the shoulders and pull the elbows up and forward-facing.

6. Catch the barbell in the front rack position with elbows up and hips and knees in a partial squat.

7. Stand up with the barbell, extending the hips and knees.

8. Lower the barbell back to the hips, and then to the floor, in a controlled manner.

9. Repeat.