Instructions

Using a squat rack, position the bar so that it is inline with your upper chest. Set up safety rails so that when the bar touches the rails, your hip fold is just below parallel. Take an even grip of the bar, duck under it and then place the bar on your upper back. Squeeze your shoulder blades together, and bring your feet together. Now stand up and away from the rack. Place your feet approximately shoulder width apart and your feet out at a slight angle. Keeping your head in a neutral position, squat down by bending at the knees and bringing your hips back and down. Descend until the bar touches the pins and it comes to a complete stop. Ascend by extending knees and hips until your legs are straight.