Stand with your feet hip-width apart, with your heels elevated on a ledge. A bar is placed on top of posterior shoulder muscles and trapezius (low position) or above posterior shoulder muscles at the base of the neck (high position). Shoulders are pinned back and down. Hands are just outside shoulders or slightly wider.
Squat down by moving hips backwards and down. Keep heels down, knees aligned with the toes and chest up. Push up back to standing by fully straightening the hips and knees.
Note: You can use also small weight plates under your heels.
