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Muscle Group:  Legs 
 
Notes:

Keep bar close to your throat and your elbows high. This will keep your back straight, and free from injury!

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Step 1

Step under the bar and position it evenly across the front of the shoulders.
Cross arms and place hands over the bar, and thumbs under bar between the shoulders and neck.
Pull shoulder blades toward each other and keep your elbows high.
Position feet shoulder width apart for males, or hip width apart for females.
Focus eyes on wall 30 to 60 cm above eye level.

 
Step 2

Slowly and under control, lower bar by bending at the hips and knees.
Maintain erect body position.
Keep weight over the middle of the foot and heels, not the toes.
Keep heels on the floor.
Keep knees aligned with direction of toes.
Slowly lower hips until tops of thighs are parallel to floor.
After slight pause, slowly raise bar by straightening hips and knees.
Maintain body position.