1 - Stand tall with your feet hip-width apart, holding the barbell at hip height with a double overhand grip, slightly wider than shoulder-width.
2 - Elevate onto the balls of your feet and shrug your shoulders aggressively upward, keeping the bar close to your body.
3 - Without any leg drive or initial pull, immediately pull yourself under the bar by driving your elbows forward and around the bar as fast as possible.
4 - Catch the bar in a front rack position with your elbows high, resting the bar on your fingertips across your shoulders and upper chest.
5 - Receive the bar in a quarter squat or full squat position, ensuring your torso remains upright and your knees track over your toes.
6 - Stand fully upright by extending your hips and knees to complete the lift.
7 - Reset and repeat for the desired number of repetitions, focusing on speed under the bar and a solid front rack catch.
