Key Points

1) Begin the exercise by setting the barbell just below shoulder height and loading the weight you want to use.

2) Using a staggered stance, place the bar so that it is resting on the upper back muscles. The bar should not be placed on the back of the neck.

3) Unrack the barbell and step into a shoulder width stance (or preferred squat stance).

4) NOTE: A staggered stance is preferred when unracking as it allows you to remain balanced when racking the bar and stepping back into the squat stance.

5) Start the movement by unlocking the hips and sitting back into a hinge. The immediate next step is to lower the hips as low as comfortably possible.

6) Push the feet into the ground and return to the start position in controlled manner.

7) Repeat for the prescribed number of repetitions.

8) When racking the bar, be sure that the barbell touches both sides of the squat rack and slide down until safely secured by the J-cups (hooks).