Place the loaded Smith bar across your traps and shoulders and step onto a stable and raised platform with your feet (toes only). Spread your toes out and keep your heels closer together. Keep your legs straight and rigid; don't allow your knees to bend. This is your starting position.
Raise your whole body as high up as you can by pushing off with your toes (and using your calves). Once at the top, hold for a fraction of a second and then go back down (go deeper down) to the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow your knees to bend; keep them locked-out
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.