Place a barbell in a squat rack so that the bar is slightly lower than shoulder height, and grip the bar with the hands about shoulder-width apart. Dip under the bar to lift it up and rest it on the front of shoulders, then step back away from the rack. Place the feet hip-width apart, and bend at the knees while keeping the back straight. Quickly press the feet into the floor and snap the hips forward while pushing the weight directly overhead with the elbows facing away from the body. Slowly lower the barbell to the shoulders and repeat. The power for moving the weight should come from the hips and transfer through the shoulders and arms.