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 by extending the hips and knees.

4. Pull the barbell up to the chest, keeping the arms straight and elbows high.

5. Dip the hips and knees slightly, then explosively extend the hips and knees while shrugging the shoulders.

6. Pull the barbell up and over the head, rotating the elbows around the barbell.

7. Catch the barbell in a full squat position, with the hips below the knees and the arms fully extended.

8. Stand up from the squat position, keeping the barbell overhead.