Set-Up

• Lay chains over the ends of the barbell so that when you are in a standing position, only one to two links are on the ground.
• Have the weight come over your mid foot like setting up for the deadlift.
• Have your feet about or just inside shoulder width apart.
• Drop your hips outwards to lower to the bar.
• Squeeze your shoulder blades together to keep your back and shoulders tight.
• Grab the bar about shoulder width apart with an overhand grip or alternating grip.

Movement

• Drive your heels into the ground to pick up the weight.
• Stand straight up with the bar and the bar should rest on your thighs.
• Slowly descend while dropping your hips and slightly bending your knees while keeping your shoulders tight by squeezing them together.
• Look forward about 6 feet to ensure proper head placement.
• Bring the bar to about to just below the knees or shin level.
• Drive through heels and forcing your hips forward.
• Return to the starting position.

Completion

• After completion, lower weight like a rep and place on the ground.