1. Begin in a squat position with hips back, chest proud, feet hip-width apart and toes slightly pointed out.

2. Hold the barbell on the ground in a wide overhand grip, twice as wide as your body.

3. Drive through the heels to explosively extend the hips and knees, pulling the barbell upward.

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

5. Catch the barbell in a partial squat with arms fully extended.

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