Starting Position: Load the desired weight on a barbell. Stand behind the bar, bend at the knees and hips and grasp the bar with an overhand, shoulder-width grip.
The Exercise: Keeping the back flat, and head looking straight ahead, forcefully and explosively lift the bar from the floor, keeping it close to the body. As the bar reaches the lower chest level (the knees should be straight, the back upright, and the feet extended up onto the toes) quickly bend the knees, while still pulling upward, to drop under the bar. At this point the wrists break under the bar to “catch” it at the front of the shoulders. Straighten the legs to a fully standing position. Then break the wrists over and lower the weight back to the starting position and repeat for the desired number of repetitions.
Tips: Start with very light weight at first to learn the motion. The explosive push from the floor must come from the legs and hips, not the lower back. This exercise requires good explosion and a quick drop under the bar just before the finish.