Hold onto the Powerbag and squat down with your hips lower than your shoulders.
Position the bag over the balls of the feet and ensure your shoulders are in line with the weight.
Keep your back flat and chest up.
In one explosive motion, keep the bag close to your body and extend your hips, knees and ankles as quickly as possible.
Drop quickly and receive the weight in a front squat position.
Perform a front squat and return to a standing position.
Keeping your weight on your heels, dip at the knees and drive the bag overhead catching it in a split position.
Ensure your arms are fully locked out.
With the bag overhead, bring your front foot then back foot back to the wide stance position, then lower the bag to your chest, and finally your hips before repeating.