1. Begin in a standing position with feet hip-width apart, toes slightly pointed out.

2. Hold the barbell shoulder-width apart in an overhand grip.

3. Keep the back flat and chest up.

4. Send your hips back to lower the barbell to at or just above the knees, keeping the back flat and chest up.

5. Explosively extend the hips, knees, and ankles while shrugging the shoulders.

6. Pull the barbell up to the chest, keeping the elbows high and outside.

7. Drop into a quarter squat position and catch the barbell on the shoulders. Stand up to complete the lift.

8. Lower the barbell back to the hips and repeat.