1- ِAdjust the barbell hights so that is level with your upper chest. 2- Stand under the barbell and lift it on your shoulder while grasping it with wide grip. 3- Step away from the rack and keep your feet shoulder width apart and your toes pointing out. 4- lift your heels up while standing on your forefoot and keeping the knne straight. 5- Pause for seconds and then return to the starting position.