Begin by grasping the bar in a closed grip with
palms facing forward with hand positioning ranging
from slightly wider than shoulder width to very wide.
Step under the bar and position the feet parallel
to one another and balance the bar across the top
of the back.
Lift the bar off the rack and straighten the legs.
Keep the chest out and up.
Take a few steps back and position the feet about
shoulder width apart with the toes angled out just
a bit.
Movement:
Inhale deeply and begin lowering the bar by flexing
at the hips and knees; Be sure to tilt the hips so
that your butt is back as if to take a seat.
Keep the back tight and straight with the weight
resting firmly on the middle and heels of the feet.
Lower until comfortable or until the tops of the
thighs are parallel.
Once complete, slowly change directions by using
the hips and the knees in order to return to staring
position.
Key Points:
Remember to exhale firmly on the way back up.
When done, carefully walk the bar back into the
rack
