Walk to a bar till your mid-foot is under the bar
Take a wide stance with toes pointed out and in line with your knees
Grab the bar with mixed grip or double overhand grip while keeping the hands about shoulder-length distance
The shins should be perpendicular to the floor and shoulder directly over the bar while you hold the bar
Take a big breath in and lift your chest up to make the back straight without moving the bar
Push the floor with your legs and stand up with the bar
Slowly lower the bar on the floor over the mid-foot by unlocking the hips and knees, maintaining a straight back
De-load the barbell and repeat the movement
