- Adjust squat rack hooks to just below shoulder height.
- Hold the bar outside shoulder width and put your head under it, resting the bar on your traps (upper back), squeeze the bar back and down into your traps and ensure it is not resting on your spine. Your feet should be under the bar, knees and hips slightly bent to allow this position.
- Brace your pelvic floor and core, stand to raise the bar from the hooks, then take 2 steps backwards.
- Position your heels shoulder width with toes slightly rotated outwards.
- Squat with control towards the floor - no dropping fast - ensuring feet are fully connected to the floor.
- Manage depth to keep your spine straight and keep strong abdominal pressure.
- Return to standing position.