1 - Stand with your feet shoulder-width apart and the barbell on the floor directly over your mid-foot.
2 - Grip the bar just outside your legs with a hook grip, arms straight, chest up, and hips hinged back — this is your starting pull position.
3 - Drive through the floor with your legs, keeping the bar close to your body as you explosively extend your hips, knees, and ankles (triple extension).
4 - As the bar reaches maximum height, aggressively pull yourself under the bar by dropping into a full squat while rotating your elbows forward and around the bar.
5 - Receive the bar on the front of your shoulders (front rack position) with elbows high, the bar resting across your fingertips and upper chest, as you sit in a full squat.
6 - Brace your core, keep your chest tall and elbows up, then drive through your heels to stand up out of the squat to complete the lift.
7 - Lower the bar back to the floor under control and reset before the next repetition.
