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Begin standing with your legs shoulder-width apart with a barbell just in front of you. Grasp the bar with an overhand grip, hands hip-width apart. With bent knees and arms straight, push back with your hips. As you draw the bar up, explosively jump shrug and extend your legs up, getting on your toes momentarily. Next, shrug and pull your bar up right close to your body. Get under the bar by catching the bar with your hands and shoulders. Shift your hips back into a front squat.

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