Barbell Push Press

Set a bar just below collarbone height on a rack 

Walk to the bar till your mid-foot is directly under the bar

Walk out with the bar and take a slighltly wider than shoulder width stance and keep the toes pointed out

Hold the bar with slightly wider than shoulder-width grip making sure the forearms and the elbows are vertical to the floor and the bar is resting on the heel of your palm 

Take a deep breath in, keep your chin tucked in 

Do a quarter squat by pushing the hip back and knees out

Generate force from the hips and push the barbell overhead, till the hands are fully extended

This has to be a quick explosive movement

Slowly bring the bar down in a straight line till the bar touches the shoulder

Pause for a split-second, take deep breath inside, and repeat the movement