1 - Stand with your feet about hip-width apart and the barbell over your midfoot, close to your shins.
2 - Hinge at your hips and bend your knees to grip the bar slightly wider than shoulder-width with your chest up, back flat, and shoulders slightly over the bar.
3 - Push through the floor to lift the bar, keeping it close to your body as your hips and shoulders rise together.
4 - As the bar passes your knees, forcefully extend your hips, knees, and ankles, then shrug and pull yourself under the bar.
5 - Rotate your elbows quickly forward and catch the bar on the front of your shoulders in a front rack position, descending into a squat if needed.
6 - Stand tall to complete the lift, keeping your core braced and elbows high.
7 - Lower the bar safely back to the floor or drop it with control if using proper bumper plates and lifting platform.
