Set-Up

• Have the bar set up just at chest level.
• Squeeze your shoulder blades together to keep your back and shoulders tight.
• Place hands on the bar roughly shoulder width apart or just slightly outside shoulder width apart and place thumbs over top of the bar with fingers.
• Place the bar above the clavicles while keeping hands on the bar and rest bar on shoulders. Do not place on bone structure.
• Preform a half squat and un-rack the bar.
• Have feet about shoulder width apart and point toes outwards.

Movement

• Keep chest up and drop hips outwards hips while keeping knees out.
• Keep elbows high and drop until your knees are in line with your hips or slightly below.
• Drive through the heels and press back up while maintaining good posture.
• Repeat for necessary reps.

Completion

• After completion, step towards the rack until the bar touches the rack and preform a half squat down into the bar holds.