Step up to the bar with your feet hip-width apart and your shins close but not touching. Reach down to grasp the bar in a wide grip with your shoulders directly over the bar. Chest up, back flat, and gaze focused straight ahead. Start the lift with your chest, shoulders, and hips rising together. Stand and extend your hips so that the bar is resting at your hips. Slowly lower the bar to your mid-thigh, keeping your chest up and back flat. Stand and extend your torso explosively while your arms stay straight. Shrug your shoulders and pull with your arms, with the bar close to your body as you move it overhead. Straighten your hips and legs, then move your body under the bar and fully extend your arms. Next, brace your core and move your hips down into a full squat. Ensure that your chest stays up as you stand and squat the bar back to your start position. Slowly lower the bar to your hips and then the floor. Maintain a neutral spine during each movement. Engage your core and keep your upper back active.
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