Step 1
Starting Position: Step under the bar in a split-stance position (one foot on either side of the barbell). Grasp the bar with a pronated grip (palms facing forward), positioning your hands slightly wider than shoulder width, and elbows fully flexed (bent). Position the bar behind your head either: High along the top of the trapezius (top of your shoulders) at the base of your neck while avoiding any shrugging of your shoulders upwards. Low across the posterior deltoids (back of the shoulders), requiring a slightly wider grip.
Step 2
Before loading your spine by un-racking the bar, stiffen your core and abdominal muscles (“bracing”) to stabilize your spine.
Step 3
Hold your chest up and out, tilt your head slightly up and dip slightly to unrack the bar, extending your hips and knees to lift the bar.
Step 4
Take a step backwards and position your feet shoulder-width apart, side-by-side, with your toes pointed forward or slightly outward. Shift your weight over your heels.
Step 5
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Brace your core to keep your trunk stable and spine straight.
Step 6
Continue to lower yourself until your thighs are near, or parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, to maintain control of your feet and knees think about pushing the floor away from you while keeping your knees aligned over the second toe of each foot as you return to standing position.
Step 7
Lowered Position: From the front, the knees should continue to remain aligned over the second toe, the bar should remain parallel with the floor, and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
Step 8
Upward Phase: While maintaining a straight trunk with a head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
Step 9
At the end of the set, step forward into a split-stance position, dip down and re-rack the bar.
Technique is very important in this lift. The tendency is to hold the tibia (shinbone) too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your tibia (shinbone) forward while keeping your heels on the floor, then bring your torso upright back (moving it more upright), but do so from the hips and not through the low back. Squeeze your abdominals to help prevent the excess arching in the back with this correction. If using a squat rack, the safety rungs on the rack should be positioned at mid-thigh level.