Setup. Face the bar. Grab it tight with a medium grip. Put it on your upper-back by dipping under the bar. Raise your chest.
Unrack. Move your feet under the bar. Unrack it by straightening your legs. Step back with straight legs. Lock your hips and knees.
Squat. Take a big breath, hold it and squat down. Push your knees out while moving your hips back. Keep your lower back neutral.
Break Parallel. Squat down until your hips are below your knees. Thighs parallel to the floor isn’t low enough. You must break parallel.
Squat Up. Break parallel then squat back up. Keep your knees out and chest up. Lock your hips and knees at the top. Breathe.
CAUTION: Pay special attention to using proper form while performing this exercise.
Don’t squat by just bending through your knees, letting them travel all the way forward. Engage your stronger posterior chain muscle by sitting back on the way down. Think of sitting on a toilet – hips move back. This is safer on your knees and allows you to squat more weight.
Body Weight Variation
Stand with your feet shoulder-width apart. You can place your hands behind your head.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.