Set up the barbell in the Squat Rack at Mid-Chest height and hold it in an overhand grip at slightly wider than your shoulders
Unrack the barbell, press the barbell overhead and lock your elbows firmly
The barbell should remain overhead, with your arms in line with your ears
Take slightly wider than shoulder-width stance with toes pointed out
Keep your feet slightly wider than shoulder-width with your toes pointed straight
Keep your chin tucked in and look at one single point ahead of you throughout the movement
Take a big breath into your stomach and squat down
Make sure that your heel is firmly planted on the ground throughout the movement
Push your knees out as your squat
Drop to just below parallel and then stand back up to the starting position and exhale
Hold your breath all through the movement
