1. Stand with feet hip-width apart and bend your hips back to reach down and grasp the bar at shoulder width. Keeping your lower back flat, push through your heels as you extend your hips to lift the bar.
2. Pull the bar into you so your shoulders stay in front of the bar the whole time. As the bar clears your knees, focus on extending your ankles, knees, and hips at the same time. Now shrug your shoulders and pull yourself under the bar, thrusting your elbows forward. Catch the bar at shoulder level.
3. From there, dip your knees and explosively extend your knees and press the bar overhead.