HOW: Grab the barbell with both hands at chest level. First descend into a reverse lunge. The goal of this exercise is to explosively come back to the starting position while pressing the barbell as fast as you can above you. Using only your front leg, drive into the ground as hard and fast as you can. When you are almost near the top, begin the push the barbell overhead with your shoulders. Simultaneously, you will step through with your back leg for support.
FEEL: This is meant to be a very taxing and challenging exercise to develop power. You will feel tired!
COMPENSATION: Make sure to step all the way through with this variation.