1. Set the height of the pins in a squat rack so that the barbell can lay across your shoulders comfortably.
2. Next, set the safety bars at the desired height (typically waist high) so that if you fail on a rep, they will take the weight and you will be safe.
3. Load up the barbell with the correct amount of weight on it and you are now ready to go. Step underneath the bar and take the weight across the front of your shoulders. You can either relax your wrists and place then under the bar to secure its position or you can cross your arms over and lift your elbows, which ever is most comfortable for yourself.
4. Maintain a straight back and a small bend at your knees when un-racking the bar. Press through your legs to lift the bar up and take a small step backwards into the middle of the rack. Adopt a shoulder width stance with your toes slightly pointing outward.
5. Maintain a straight back throughout the movement and keep your head up. This will be your starting position. Inhale and begin to descend by bending at your knees and hips. Your weight should be put predominantly through your heels as you sit back into the movement until your thighs are either parallel or just past to the floor.
6. After a brief pause, exhale and return the bar to the starting position along the same path, push through your heels with the force being driven through your quads to do so.
7. Stand to attention with your legs fully extended, back straight and shoulders relaxed.
8. Repeat for the recommended amount of repetitions.