- Hold the bar in a goblet position.
- Stand tall, push your knees forward until your calves touch your hamstrings.
- Make sure to keep your hips extended.
- Start with a box or bench behind you and one of your feet on the box/bench.
- The balls of your feet should be planted on the box/bench.
- Drive through the ball of your foot extending your knees until you're upright and standing on the box.
- Do a light hop and split your stance.
- Land lightly on your toes, and then bring the opposing leg forward.
- Bring one leg forward and then the other.
- Bring the original leg backwards and then the other.
