Grab the bar with an overhand grip, hands slightly wider than shoulder width, feet shoulder width apart and toes pointing forward.

Begin with the bar at the knees. Arms straight, shoulders back, chest up and weight on the heels.

Then begin to pull the bar up toward the hips. Once it reaches the hips, jump as forcefully as possible while keeping the feet shoulder width apart and bar as close to the body as possible.

Extend through the hips, knees and ankles. This motion will cause the bar to rise up in the air.

While the bar is in the air, begin to “drop” underneath the bar. Landing in a quarter squat position, drive your elbows under the bar keeping them pointed forwards and high, then catch the bar across the shoulders.

Once the bar is across the shoulders, press through the heels to stand up from the squatted “catch” position.

Lawrence Mattraw is the program director of Parisi Speed School at Omni Franciscan Health Fitness Centers in Schererville.