START: Stand over a loaded barbell resting on the floor so your shins are about an inch from the bar. Squat down to grab the bar using a staggered grip - both your feet and your hands should be spaced about shoulder-width apart. Your torso should be bent at 45 degrees over the bar with your arms tensed and pulling on the bar, while your legs will be slightly higher than parallel. MOVE: Keep your abs pulled in tight and tense your entire body, then drive explosively through your heels to straighten your knees and bring your hips forward until the bar is at hip height. Then you will pull the bar up to your shoulders and squat under the bar as you catch it on your shoulders and whip your arms around so that the elbows are pointing forward. Next, extend at the hips and knees so that you are standing straight up with a slight bend in the knees with the bar resting on your upper chest. Extend forcefully at the knees and hips as you press the bar straight overhead. You can perform the press with your feet stationary or split your legs driving one foot forward and the other back, then bring your legs together while keeping your arms extended overhead. Return the bar back to the start position.