1st Pull. Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.
2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement.
Then pull your body under the bar and catch the bar on your shoulders. Catching in a squat postion. Make this movement in a smooth, fast motion.
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