Instructions

1. 1

   To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.

2. 2

   Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.

3. 3

   Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.

4. 4

   Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.

5. 5

   Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.

6. 6

   Repeat for the recommended amount of repetitions.