Start with a barbell on the floor. Hold the bar with both hands, palms facing your body. Take a grip slightly wider than shoulder width. Your feet should be hip-shoulder width apart. Squat down so your shins touch the bar, feet are flat on the floor and shoulders directly over the bar. Keep a tight lower back and core. Rise up extending at the ankles, knees and hips. At the peak of the triple extension, bring your shoulders toward your ears and shrug the bar. Bring the bar back to starting position.