1 - Stand with your feet hip-width apart, toes pointing slightly outward. The barbell should be on the ground in front of you. Grasp the barbell with an overhand grip, hands just outside shoulder-width apart.
2 - Lift the barbell off the ground by extending your hips and knees explosively. Keep the bar close to your body as you pull it upward.
3 - As the barbell reaches hip height, explosively jump and shrug your shoulders, pulling the barbell upward.
4 - Complete the pull by fully extending your hips and knees, bringing the barbell to hip height. Your body should be fully upright.
5 - Carefully lower the barbell back to the ground by reversing the movements in a controlled manner.
