Set-Up

• Have a box on each end of the barbells so that the barbell is elevated.
• Approach the barbell and have the bar come over the mid-foot but knees or shins are not touching the bar.
• Stand with feet hip or shoulder width apart.
• Squeeze your shoulder blades together to keep your back and shoulders tight throughout the movement.
• Drop your hips outwards to bend down to the bar.
• Grab the bar with an overhand or alternating grip at or just outside shoulder width apart.

Movement

• Press through the floor by pressing through your heels to lift the bar up.
• Force your hips forward to explode the weight up to the finish position.
• Bring the weight up until you are in a standing position. Don’t over extend the back.
• Bring the weight back down to the boxes by dropping your hips outwards.
• Repeat for necessary reps.

Completion

• After completion, drop your hips outwards to bring the weight back down to the bar and let go.