Set a barbell in a rack at shoulder height and place a sturdy box behind you. Position the bar on your upper back, feet wider than shoulder-width, and toes angled out.

1. Inhale and brace your core, then unrack the bar and step back to straddle the box.
2. Push your hips back to sit down onto the box with control.
3. Pause briefly on the box while maintaining tension in your core and hips.
4. Drive through your heels and squeeze your glutes to stand back up explosively.
5. Reset your breath and brace before the next repetition.