- adjust height of rack so that you can squat the bar from the hooks.
- hold the bar using the grip that allows you to safely hold the bar above your clavical and on your front delts.
- drive your elbows upwards and squat the bar out of the rack.
- take 2 steps backwards, feet shoulder width apart, brace core and take a breath.
- squat down with a chest up position, controlling your movement downwards (only so far that your back stays straight).
- drive your self back to the starting position - making sure weight is balanced across your feet (if too far forward, try a drill lifting your toes up).