Stand directly under the bar, with your feet slightly rotated outwards and hip-width apart. Place the bar across your upper back (low position) or on top of your neck- and shoulder muscles (high position) and shoulders are pinned back and down. Unlock the bar.
In a controlled manner, squat down and keep the weight evenly distributed between the heels and forefeet. Push back up and straighten your knees and hips. When you are finished, remember to check that you have locked the bar.
Note: Keep hips, knees and toes aligned.
