1. use the rack, with hooks just above the knees. With feet hip-width apart, put your thighs on the bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - hinge down to deadlift position.
2. straighten to lift the bar from the hooks, step backwards 1 step.
3. From the top position, brace your core and slightly soften your knees, then slide the bar towards the ground by pushing your bottom backwards whilst keeping your back straight, and stop at the position where you can't go deeper in the move without bending your back down or pushing your knees forwards.
4. squeeze your glutes to stand back up to the starting position.