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 a partial front squat. • Stand up so that your hips and knees are at full extension, and the barbell is in the front rack position. • You should feel tension in your traps and shoulders.

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