1 - Stand with your feet hip-width apart, with the barbell over your mid-foot. Grip the bar just outside your legs with an overhand grip.
2 - Hinge at the hips and bend your knees to lower into the starting position, keeping your back flat, chest up, and arms straight.
3 - Begin the first pull by driving through your legs to lift the bar off the floor, keeping it close to your shins and maintaining a strong, flat back.
4 - As the bar passes your knees, aggressively extend your hips, knees, and ankles (triple extension) while shrugging your shoulders powerfully upward.
5 - Pull the bar upward with your elbows leading high and out to the sides, keeping the bar close to your body throughout the movement.
6 - Drop into a quarter squat and rotate your elbows forward and under the bar to catch it on your front deltoids and upper chest in the rack position.
7 - Stand tall to complete the lift, then lower the bar back to the floor in a controlled manner and repeat for the desired number of repetitions.
