1 - Begin with feet hip-width apart, gripping the barbell slightly wider than your shoulders. Keep your back straight and chest up.
2 - Lift the barbell explosively from the ground by extending your hips and knees. The bar should stay close to your body.
3 - As the bar reaches chest height, swiftly drop into a front squat position. Catch the bar on your shoulders, with elbows forward and fingers supporting it.
4 - From the squat position, fully extend your hips and knees to stand up.
5 - Carefully lower the barbell to the ground to complete the lift.
