Step 1

• Start with your feet directly under your hips, your hands just outside of hip-width on the barbell, and your shoulders slightly in front of the barbell, this is your starting position. • Brace your core and ensure you maintain a neutral spine as you begin to move your hips and barbell simultaneously. • Extend your hips rapidly, shrug your shoulders, and pull the bar up and under with the arms to receive it in the bottom of a front squat. • Extend your knees and hips to bring the barbell into the rack position. • Brace your core and maintain a neutral spine as you dip your torso straight down. • Extend your hips and knees rapidly, press the bar to receive the bar in a partial overhead squat. • Stand up so that your knees, hips and arms are at full extension. • You should feel the tension in your glutes, quads, shoulders and traps.

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