1 - Stand with your feet shoulder-width apart, holding a barbell with a double overhand grip just outside your thighs.
2 - Hinge at the hips and slightly bend your knees to lower the bar to just above knee height, keeping your back flat and chest up — this is the hang position.
3 - Explosively extend your hips and knees, driving the bar upward by shrugging your shoulders powerfully while pulling the bar close to your body.
4 - As the bar reaches chest height, quickly drop under it by rotating your elbows forward and around, catching the bar on the front of your shoulders in a front rack position.
5 - Receive the bar with a slight squat, absorbing the load with bent knees and hips while maintaining an upright torso.
6 - Stand fully upright to complete the lift, ensuring the bar is stable across your front deltoids and fingertips.
7 - Lower the bar back to the hang position in a controlled manner and repeat for the desired number of repetitions.
