Starting Position: Stand with your feet slightly wider than shoulder width, resting a barbell across the top of your shoulder blades. Your hands should be wider than your hip width. Keep your chest up and your spine in a neutral position. Keep your eyes looking up, 20 degrees above horizontal. Your weight should be spread evenly across your feet.

Action: Retract your hips, pulling them backward. Bend your knees, keeping your spine in a neutral position. Allow your body to hinge at the hip and knee joints, until your upper legs are parallel with the floor and your spine is at a 45 degree angle to the floor. Your knees should extend slightly forward with your chest and head up. Your knees should be directly over the front of your feet.

Remember to avoid:

  • Sliding your knees forward beyond your toes
  • Rounding your back
  • Allowing the bar to roll up on your neck
  • Letting your knees slide until they are either wider or narrower than your feet.