1. Set Up:

• Load a barbell with an appropriate weight for your fitness level.

• Position the barbell on a squat rack at chest height.

2. Grip and Hand Placement:

• Approach the barbell and grasp it with a clean grip: hands slightly wider than shoulder-width apart.

• Cross your arms over the bar, resting it on your shoulders and clavicles.

• Alternatively, you can use a “clean grip” where you lift your elbows high and rest the bar on your fingertips.

3. Rack Position:

• Lift the barbell off the rack and step back, clearing the rack.

• Keep your elbows high, pointing forward to maintain the barbell in place.

4. Feet Position:

• Stand with your feet shoulder-width apart or slightly wider.

• Your toes can be slightly turned out to allow for comfortable squatting.

5. Descending:

• Inhale and initiate the squat by pushing your hips back and bending your knees.

• Lower your body down by keeping your back straight and chest up.

6. Depth:

• Lower yourself until your thighs are at least parallel to the ground.

• Ensure your knees are in line with your toes, and maintain a neutral spine.

7. Ascending:

• Exhale as you push through your heels to stand back up.

• Focus on engaging your leg muscles to lift the weight.

8. Breathing:

• Inhale as you descend into the squat.

• Exhale as you rise back up to the starting position.

9. Rack the Bar:

• Once you’ve completed your set, carefully rack the barbell back onto the squat rack.