• Accelerate through the heels from the ground to full extension of the hips and legs
• Shrug, with straight arms
• Hip retreats; land in a full front squat, with the elbows beneath the ball
• Stand to full extension with ball in the rack position to complete the movement
• Return to setup
• Hips reach full extension
• Hip is extended and shrug is initiated before arms pull
• The ball is caught in a low (below parallel) and tight (not collapsed) front squat position
• Fast and aggressive throughout
• Athlete stands all the way up with the ball in the rack position to finish