This exercise is a lower-body explosive, plyometric.
1. Face the straight bar in your squat rack, approach the bar, and place it atop your shoulders just as you would if doing a back squat. It is important to not use more than 50% of your body weight.
2. Lift the bar and step back from the rack for room; ensure you have good balance.
3. Bend at the knees about 4 inches and propel yourself upward off the floor so that your toes clear the floor.
4. As you land, do so on the balls of your feet. Ensure you keep your balance and perform the next rep.
5. The rhythm should be slow and steady as you perform each repetition. Once the set is finished, place the straight bar back onto the rack. Perform next set after short rest.