Place a barbell in a rack at about shoulder-height. Dip under the bar so that it rests behind the neck across the top of the back and the shoulder blades, and grip the bar with hands a little wider than shoulder-width apart. Stand up to bring the bar off the rack, and take one step backwards. With the feet about hip-width apart, slowly step backwards with the left leg. After the left foot hits the ground push back into the right hip to slowly lower the left knee towards the floor while keeping the chest raised towards the ceiling. Press the right foot into the ground and think about pulling the right knee backwards while swinging the left leg forward to return to standing.