Step 1: Place the barbell on the floor with the desired weight on it.

Step 2: Stand next to the bar with your feet about shoulder width apart from each other.

Step 3: Bending at the knees and waist squat down and grab the bar just outside shoulder width apart.

Step 4: Using your legs to lift the weight stand straight up, try to keep the bar close to your body as you do.

Step 5: As you reach the top of standing up you are going to shrug your shoulders up, pop your hips forward, and raise up on your calves.

Step 6: Bend at the knees again and lower the weight back down to the floor.

Step 7: This completes one repetition.

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