Stand with a barbell at thigh-level. With your arms straight down, grip the bar at hip-width with your palms facing toward your body. Slightly bend your knees and push your hips back. Keep your low back and abs tight and lean forward so your chest and shoulders are directly over the bar. Make sure your feet are flat on the ground. Then, explode up extending at the ankle, hip and knee as if you were jumping. Now, keeping your arms straight at first, pull on the bar with a shrug of the shoulders. Next, begin to bend your arms and continue to pull on the bar similar to an upright row. Lastly, drop your hips and catch the bar across your shoulders and chest in a 1/4 squat position. Make sure to drive your elbows forward so they point away from your body to help keep the bar on your chest and shoulders. Finally, drive up from the 1/4 squat position until you are standing straight up.