1 - Stand with your feet hip-width apart, toes pointing slightly outward. The barbell should be on the ground in front of you.
2 - Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip, hands just outside shoulder-width apart.
3 - Lift the barbell off the ground by extending your hips and knees explosively. Keep the bar close to your body.
4 - As the barbell reaches hip height, explosively jump and shrug your shoulders while keeping the barbell close.
5 - Quickly drop underneath the barbell by pulling your body down and rotating your elbows forward. Catch the barbell on your shoulders, with your elbows pointing forward and your fingers supporting the bar.
6 - From the front rack position, stand up with the barbell on your shoulders.
7 - Carefully lower the barbell back to the ground by reversing the movements in a controlled manner.
