Squat down over a loaded barbell and grab it with a pronate, shouder-width grip. Using your hips to start the movement, press your feet into the floor as you drive upward, extending your hips and torso I the process. As the bar approaches your waist, quickly rise up on to the balls of your feet as you pull it up toward your chest. Then quickly drop underneath the bar and catch it on top of your shoulders in a squat position. Stand up, flip the weight down, squat down, and repeat.