1. Start with feet hip-width apart, toes slightly pointed out, and barbell on the ground.

2. Bend at the hips and knees to grip the barbell with an overhand grip, arms slightly wider than shoulder-width apart.

3. Lift the barbell off the ground, keeping the back flat and chest up.

4. Drive through the heels and extend the hips and knees to stand up with the barbell.

5. Shrug the shoulders and pull the barbell up towards the chest.

6. Drop into a squat position and catch the barbell on the shoulders, elbows pointing forward.

7. Stand up from the squat position, driving through the heels and extending the hips and knees.