- Grasp the barbell just outside of your shins and start from a deadlift position
- Lift the weight off the ground while maintaining a strict lumbar curve and your weight in your heels
- Once the weight reaches mid-thigh explosively jump the weight vertically and shrug your shoulders
- Be sure to let the momentum from your jump and shrug send the weight upwards and your arms do not pull the weight
- Catch the barbell in a rack position and in a quarter-squat position
- Stand from the squat with the weight in the rack position and lower the weight slowly to the ground
