Stand with your feet shoulder width apart, holding a barbell with a narrow overhand grip.
Keeping your back flat and chest up, push your hips back and down to lower the weight to mid-thigh level, ensuring your shoulders remain in front of the bar.
In one explosive motion, keep the bar close to your body and extended your hips, knees and ankles as quickly as possible.
Drop quickly and receive the bar in an front squat position.
Perform an front squat and return to a standing position.
