Hamstrings, Glutes, Traps
Lower Back, Quadriceps, Shoulders
Set Smith bar at knee height.
Stand feet shoulder-width.
Grip bar overhand, slightly wider than shoulders.
Unrack bar. Start hang position (bar at knees).
Explosively extend hips/knees (jump).
Shrug shoulders, pull bar up.
Quickly drop into partial squat.
Rotate elbows under bar, catch in front rack.
Stand up.
Lower bar carefully. Repeat.