1. Hold a barbell with hands shoulder-width apart and stand with feet shoulder-width apart. Bend your knees and slightly at the hips, lowering the bar to just above your knees. Now extend your hips and knees until the bar reaches pocket-level on your pants.
2. From there, jump and shrug the bar explosively so it rises up your body and then pull yourself under the bar and catch it at shoulder level. Follow the momentum by descending into a squat. Stand back up, lower the bar to your knees again, and begin the next rep.