Set the barbell rests on the power rack to just below shoulder height, and lay a barbell across them.
Adjust the spotter arms to mid-thigh height.
Add the desired weight to each end of the barbell, distributed evenly, and secure in place with a pair of barbell clamps.
Stand up straight with your upper chest against the bar, your feet a shoulder’s width apart, and your knees soft.
Reach your arms under the bar and then cross them to support the bar with your fingers.
Point your elbows forwards so that your arms are parallel to the floor.
When ready, straighten your knees to lift the bar, then take a step backwards away from the barbell rests.
Keep your elbows high, chest up and spine in neutral.
Next, begin bending at your knees as you sink your buttocks behind you, keeping your upper body upright throughout.
Do not allow your heels to lift and attempt to keep your knees in line with your toes.
Continue a controlled descent until your thighs are parallel to the floor, or the barbell reaches the spotter arms.
Pause briefly before driving down through your heels and tensing your buttock muscles to slowly return to the start position at a low velocity throughout the full range of movement.
Repeat for the desired number of repetitions, before returning the barbell to the power rack.
