How to perform it

1. 1

   Start with the barbell on the ground in front of you, with your feet shoulder-width apart.

2. 2

   Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.

3. 3

   Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.

4. 4

   As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.

5. 5

   As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.

6. 6

   Stand up with the barbell, fully extending your hips and knees.

7. 7

   Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.

8. 8

   Repeat for the desired number of repetitions.

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