Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip, hands just outside your legs. Start from the hang position by slightly bending your knees and hinging at the hips, lowering the bar to just above your knees while keeping your back flat and your chest up.

Drive through your feet to extend your hips and knees explosively, pulling the barbell upward along your body. As the bar reaches your mid-thigh, shrug your shoulders and pull yourself under the bar, quickly rotating your elbows under it.

Catch the barbell in a front rack position with your elbows pointing forward and the bar resting on your shoulders. Stand up tall to complete the movement, then lower the bar back to the hang position to reset for the next rep. Repeat for the desired number of reps.