1. Stand holding bar in front squat position.
2. Drop hips back and down into a quarter squat position and immediately explode back up through the starting position.
3. As the hips fully extend, push the bar overhead and drop underneath the bar, catching it overhead with arms, hips and knees fully extended.
4. Slowly lower the bar down to the starting position and repeat for prescribed number of repetitions.
Be sure to: Do not let knees slide forward or collapse to the inside when initiating the lift. Do not begin pushing the bar with your arms until the hips fully extend.
You should feel it: Working the entire body.