1. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee
2. Take a firm grip of the barbell and hold it closely in front of your shoulders with your palms facing forwards
3. Squat by bending at the knee until your legs reach a full squat (your hips drop below the knee line) all the while taking great care to control the barbell and keep your torso upright)
4. Once your knees hit a 90-degree angle, briefly pause before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes while bringing your hips forward
