Instructions

1. 1

   Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.

2. 2

   Sit back with your hips until your glutes touch your feet, keeping your head and chest up.

3. 3

   Explode up with your hips, generating enough power to land with your feet flat on the floor.

4. 4

   Continue with the squat by driving through your heels and extending the knees to come to a standing position.